• 10/15/14

    Main – CrossFit (No Measure) 500m row – easy pace 2rds – empty bar 5 dead lifts 5 hang pwer cleans (elbow speed) 5 front squats Power Clean (1 RM Power Clean) Metcon (Time) 21-15-9 Power Clean, 135/95 Bar Facing Burpee

  • 10/14/14

    Main – CrossFit (No Measure) 3rds PVC pass through x 10 GHD sit up x 10 push up x 8 Shoulder Press (Work to a tough 3, then 3×3 at that weight) Metcon (Time) “3 RFT” 10 push presses (115/75) 10 Box Jumps, 30/24 25 double unders **75 singles

  • 10/13/14

    Main – CrossFit (No Measure) 3rds Burpee x 5 Alternating lunge x 5 each leg 5 ring rows then; 5 min foam roll or stretch Back Squat (6×6, across) Metcon (Time) For Time: Pull ups – 20-15-10-5 reps Thrusters, 95/65 – 30-20-10-5 reps