Thursday - CrossFit

Training the Basics With Zach Even-Esh

12/10/2015

Coach's Warm Up/Mobility

Weighted Pull Ups (3-3-3-3-3)

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Max weight.

Metcon (AMRAP - Rounds and Reps)

Every 2 Minutes:
0:00-2:00
2 Rope Climbs
2 Front Squats 185/125#

2:00-4:00
2 Rope Climbs
4 Front Squats 185/125#

4:00-6:00
2 Rope Climbs
6 Front Squats 185/125#

*Add 2 Front Squats every 2 minutes until all reps cannot be completed in the 2 minute time frame.

Abs

Dan Shrum