140419

Main – CrossFit

Warm-up

Run + (No Measure)

Run 800m
20 Leg Swings (2×10 each way)
10 Steps Spiderman walk
20 PVC Pass-throughs
20 Overhead Squats (pvc)

Weightlifting

Clean (12 Minutes to a 1 Rep Max)

Conditioning

Metcon (Time)

21-15-9-15-21
Wall Ball (20/14)
Kettlebell Swings (55/35)