30949 Jay Dr.
Spanish Fort, AL 36527
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Thursday 6/19/2014 WOD

June 19, 2014

Main – CrossFit

If it is important to you, you will find a way. If it’s not you will find an excuse!

Warm-up

Warmup (No Measure)

3 Rounds 10-15 Reps
Samson Stretch (15-30 seconds per leg)
Overhead Squat w/ PVC
Back Extensions
Mountain Climbers

Then,
200m Run

Weightlifting

Snatch Balance (5 sets of 3)

60%, 70%, 70%, 80%, 80%

Metcon (AMRAP – Reps)

3 rounds of:
90 seconds of Rowing (Calories)
30 seconds of Rest
90 seconds of Push Press (you pick weight. Max reps)
30 seconds of Rest
90 seconds of Double-Unders (for max reps)
30 seconds of Rest
90 seconds of Mountain Climbers
30 seconds of Rest
Keep track of your Calorie Rows for each round and same for reps.

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