July 05, 2014
0
Main – CrossFit
I don’t always love the workout but I always love the Results
Warm-up
CF Spanish Fort Warm Up (No Measure)
Row 500m
3 rounds of:
10 jumping jacks
10 air squats
10 pullups
10 pushups
10 sit ups
5 burpees
Metcon
Metcon (Time)
In teams of 2 complete 4 rounds for time:
25 deadlift 225/150 lb
25 hang clean 135/95 lb
100m farmers’ carry 225/150 lb
Weight must be moved without touching the ground during the farmers’ carry.
