Monday Feb. 18, 2013

CrossFit

Pause Front Squats 5x2(heaviest Possible)

*Pause for 3 count at the bottom of each rep.

Then...

For Time:

800M Run... Then with no break...

10-9-8-7-6-5-4-3-2-1

• Power Cleans (95/135)
• Over the Bar Burpees
• Box Jumps

Basics

5 Rounds for Time:

• 20 Pushups
• 20 Air Squats
• 20 Ab Mat Situps
• 200m shuttle run(50m down-50m back X 2)