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April 29, 2014

Row 500m

CrossFit Warm Upx2

 

Warm Up: PVC Pass Throughs 3mins

3x around

10 Sec. H.S. Hold (active shoulders)

10 Wall Balls

10 Ankle rotations

10 Burpee Push Ups

 

Strength: Max Weight for Complex

2 Push Jerk

2 Split Jerk

 

WOD: "Surfer on Acid"

3RFT

400m Run

21 Burpees

 

 

 


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