141008


Main – CrossFit

Weightlifting

Split Jerk (2 Rep Max)

Metcon

Metcon (Time)

Row 500M

20 KB Swings (32/24kg)

15 Burpees

20 KB Swings

15 Burpees

20 KB Swings

15 Burpees

Run 2 Laps
Retest day! Compare to September 8, 2014. Use the same weight you used then to compare your time and see your improvement.

Extra

Metcon (10 Rounds for weight)

10 Min EMOM:

1 Snatch (yes, squat)

Strict Toes-To-Bar (50 Strict T2B)

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