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2014-07-28


Main – CrossFit Group

Warm-up

- 400m Row
- 10 Plank Lunges
- 5 Plank Samsons
- 5 Plank Squats

2: Warmup #2 (No Measure)

- 5 Lunges (each)
- 10 Situps
- 15 Kettlebell Swings

Weightlifting

A: Back Squat (3-2-1-3-2-1)

Tempo: 30X1
Rest: 3:00 between sets

B: Barbell Reverse Lunge (4-4-4 (each leg))

Rest: 3:00 between sets

Finisher

C: Metcon (Time)

Five Rounds For Time:
- 2 Deadlifts (315#/205#)
- 4 Handstand Pushups
- 6 Toes to Bar