375 CR 39
Southampton, NY 11968
631-276-5820

01/30/2015

January 29, 2015

Main – CrossFit

(No Measure)

Bent Over Rows – 1×5@65%, 1×5@75%, 2×5@80%, 1×5@75%

Metcon (Time)

21-18-15-12-9-6-3

Deadlifts 225/165

Box Jumps 24/20

Metcon (AMRAP – Rounds and Reps)

OR

20 Min AMRAP

500m Row

20 Wall Balls 20/14

20 Kettle Bell Swings 53/35

Move 1000lbs/800 lbs to one side of the gym to the other.

Pick any of the following objects to move as long as it adds up to the weight (1000lbs/800lbs). Use Plates, Kettle bells, Wall Balls, load up the farmer carry bars. The weight has to be carried not rolled on the ground

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