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

12/12/2014

December 11, 2014

Main – CrossFit

(No Measure)

7X2 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 60 sec.

Metcon (Time)

For Time

Run 800m/Row

3 Lengths of the gym Farmers Carry 53/35

50 6″ Target Burpees

OR You can Choose the second WOD

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

400m Run/Row

12 Kettle Bell Swing 53/35

9 Toes To Bar

6 Deadlifts

12 Sit Ups

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