Thursday - CrossFit

the-unwritten-rules-of-the-crossfit-open

03/10/2016

Coach's Warm Up

Metcon (Time)

0:00-5:00
1000m row

5:00-10:00
50 pull up   sc: ring rows

10:00-15:00
AMRAP
10 Pistols sc: air squats
10 Kettle Bell Shoulder To overhead 16kgx2/12kgx2

15:00-20:00
21-15-9
Kbs 24/16
Push ups

Rx+ C2B/24x2-16x2/ 32/24

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Dan Shrum