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October 9, 2014

Row or Run 500m
CrossFit Warm Upx2


Dynamic Warm Up and Clean Progression


Strength: Back Squat
8-6-4-2-4-6-8

*Increase weight as you decrease reps. Try and match
the weights and reps on the on the way back up.


WOD: 15 min AMRAP
Follow the rep scheme as far as possible in the required time limit.
27-21-15-9-3

Power Cleans 115/85
Bar Facing Burpees


CORE:
100 Flutter Kicks
75 Sit Ups
50 V-Ups

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