30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

Just Play Dead!

February 28, 2015

Main – CrossFit

“You don’t always PR, you don’t always win, sometimes things don’t go your way. Every time I have failed I have learned something about myself.”
-Jason Khalipa

Warm-up

CFSF Warm Up 1 (No Measure)

200m Run

then,

3 rounds:

10 air squats

10 PVC pass thrus

10 sit ups

10 supermans

5 burpees

Metcon

Metcon (Time)

In teams of two with one partner working at a time:

3 rounds

30 Hang Squat Cleans (115/65)

150 Double Unders (2:1-singles)

20 Hang Snatch (115/65)

75 Calorie Row

10 Bear Complex (115/65)

800 Meter Run

Rx Plus- 135/95 (Both Partners must use Rx Plus weight to click that little red box)

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text