01.05.15 Monday

CrossFit Equality – CrossFit

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Metcon (AMRAP – Rounds)

Jump Rope Work 5 minutes
10 Unbroken DU
Score will be number of unbroken sets of 10 within 5 minutes

Metcon (AMRAP – Reps)

Tabata
1. G2OH w/ Plate (45/25#)
2. Sit Ups w/ Plate OH (45/25#)
3. Pull Ups
4. Wall Balls (20/14#)20 sec work/10 sec rest 8 cycles of each movement before moving to the next. Score is total reps for all 8 cycles and all 4 movements…one big continuous count!

After Party

1min Fat Jump Rope
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6:00am CFLite Class
12min AMRAP
3 DB Hang Squat Clean (45/30#)
6 Wall Balls (20/14#)
12 Burpees

QOD: If you are signed up for our In House Competition this Saturday, what are you most excited about?