• 7/29/14

    Main – CrossFit

    (No Measure)

    Samson stretch x 60 seconds each
    Couch stretch x 60 seconds each
    Super front rack stretch x 60 sec
    PVC pass though x 15
    Push up x 15

    Metcon (No Measure)

    EMOM 8 min
    Odd: 30 double unders
    Even: 7 Strict chin ups

    Metcon (Weight)

    Accessory Work
    3-4 rounds, NOT for time of:
    15-20 Close Grip Bench Press (you pick weight)
    10 dips (rings or GHD Handles)
    10 Knees to Elbows