8/19/14

Main – CrossFit

Warm-up (No Measure)

3 rds
30 second samson stretch each leg
Sit-ups x 15
Hip-extensions x 10

500m Row (Time)

Max Effort 500m Row

Metcon (Time)

Rest 20 min after the row:

Strict Press Biathlon
400m Run
21 Unbroken* Strict Press, 115/75
400m Run
18 Unbroken* Strict Press, 115/75
400m Run
15 Unbroken* Strict Press, 115/75

*100m Run penalty must be completed any time the strict press is broken.

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