• 10/20/14

    Main – CrossFit Warm-up (No Measure) 2 rds: PVC Pass Thru x15 Air Squat x15 Push Up x10 then; Banded hip flexor stretch x 45 sec each Front Squat (6×6, @ 65% work on squat speed) Metcon (Time) For time: 3000m row 45 burpee pull ups (split the movement into 45 burpees and 45 ring

  • 10/18/14

    Main – CrossFit Pull-ups (3×10 strict) Metcon (AMRAP – Rounds and Reps) AMRAP 20: 10 1-arm KB Snatches (5/side), 53/35 15 Calorie Row Rest 90 seconds between rounds.

  • 10/17/10

    Main – CrossFit (No Measure) 3 rds Air squat x 8 Empty bar push press x 6 Jumping jacks x 10 Back Squat (10×3, across) Metcon (Time) 3 RFT 500m Row 30 Box Jumps, 24/20 20 Push Press, 115/80