July 09, 2014
0
Main – CrossFit
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 (Time)
In a 10 minute window:
800m Run
Max Hang Power Cleans (155/105)
Rest until the 15:00 Minute mark then… 15-12-9 Reps Of:
Deadlift 225/155
Box Jumps 24/20″
Rest until the 30:00 minute mark then… 3 rounds of:
15 Strict Pull Ups
30 Strict Shoulder Press 75/55
100 Air Squats