September 01, 2014
0
Main – CrossFit
“All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence.” — Marin Luther King Jr.
CrossFit Spanish Fort 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 (Time)
Buy-In 800m Run
Then,
21-15-9
Overhead Squats 135/95
Pull-Ups
Buy-Out 800m Row
