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November 22, 2013

Row 500m

CrossFit Warm Upx2

Dynamic Warm up

 

 

Squat Technique

10 Min EMOM

One Handed KB Overhead Squat

3-6/hand per min

 

WOD: 15min AMRAP

8 Power Snatches

7 OHS

6 Back Rack Step Ups (24/20)

5 HSPU

200m Run

 

SX: 75/45#

RX: 95/65#

RTG: 115/85#


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