10/16/2014

Main – CROSSFIT

Metcon (No Measure)

Fitness &

Performance

20 unbroken overhead lunges 85/65# (walking)

4×20 @ 0:60 rest

Metcon (Time)

Fitness –

Breathing work

1 KB swing, 1 breath

2 KB swing, 2 breaths

3 KB swing, 3 breaths…continue until you reach 10 KB swings.

*Perform 10 air squats at the top of every minute

*Unbroken sets preferred.

Performance-

1 C&J, 1 Breath

2 C&J, 2 Breaths

3 C&J, 3 Breaths…continue until you reach 6 C&J.

rx 135/95

rx+ 165/115

*Perform 10 air squats at the top of every minute

*Unbroken sets preferred.

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