September 16, 2014
0
Main – CrossFit
“Dream big and dare to fail.” ~Norman Vaughan
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
3 Position Snatch (60% 65% 70% 75%)
High Hang + Above Knee + Floor
These should be tough & go.
Overhead Squat (Sets of 3: 70% 75% 80% 85%)
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
5 HSPU
5 Strict Pull-Ups
