June 28, 2014
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Main – CrossFit
Forget Calm Just CROSSFIT Hard
Warm-up
CFSF Warm up (No Measure)
200m row
2 rounds:
10 air squats
10 pushups
10 situps
5 burpees
Stretch your knees, hamstrings, hips for a few min.
Metcon (Time)
Teams of two –
1200m Run – split evenly
50kb swings 53/35
50 snatch grip deads 225/135
50 shoulder to overhead 135/95
50 front squats 135/95
1200m Run