140312

Main – CrossFit

Row + Warm-up (No Measure)

Row 1000m
20 Wall Ball
20 Kettlebell Swings
20 Overhead Squats (pvc)
20 PVC Pass-throughs

Weightlifting

Hang Clean & Jerk (5×1 Work to a Max for the Day)

Just Above Knee

Metcon

Metcon (AMRAP – Reps)

4 Rounds

1:00 Max Rep Step Down Box Jumps (24/20″)
1:00 Max Rep Handstand Push Ups (Press Sub)
1:00 Max Reps Muscle-Ups (Ring Dip Sub)
1:00 Rest