04/10/2015

Main – CROSSFIT

(No Measure)

6 minute skill workshop-

Rx:

Double under practice

Rx+:

Triple under practice

Shoulder Press (7×1)

Fitness only:

7×1 Shoulder Press

*Record heaviest set

Metcon (4 Rounds for time)

Every 5 minutes for 20 minutes (4 rounds):

Rx-

10 Front squats (95/65)

12 Burpees

5 Front squats

6 Burpees

Rx+-

50% 1-RM

Bar facing burpees

*Record time for each round. Fitness may scale weight down and take weight from the rack as needed.