03/10/15

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Shoulder Press (4 x 3 )

Extra Work

C1: Rope Rows (3 x 15 Reps )

2″ or 1.5″ Rope

C2: DB Shoulder Raises (3 x 8 )

Conditioning

D: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

8 DB Thrusters 35/20

12 V Ups

16 Ring Rows