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

07/10/2014

July 09, 2014

Main – CrossFit

Warm Up (No Measure)

Dynamic warm up, make sure to get the heart pumping! This is gonna be a hard one. With rest should take around 45 minutes

Metcon (3 Rounds for time)

3 rounds, at 100% effort:
Row 250m
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
Row 250m
Rest 12 minutes between rounds.

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