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03/06/2015

5
Mar

03/06/2015

Main – CrossFit

(No Measure)

Deadlifts

5×5 for a Heavy sets

Metcon (AMRAP – Reps)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

95-lb. overhead squats, 10 reps

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

95-lb. overhead squats, 12 reps

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

95-lb. overhead squats, 14 reps

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

20 Kettle Bell Swings 53/35

20 Push Ups

20 Sit Ups

20 Air Squats

500m Row

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