03.12.14 Wednesday

Main – CrossFit

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Warm-up (No Measure)

400m Run
10 Each Partner Med Ball OH Toss
10 Each Partner Med Ball Squat Toss

Metcon (4 Rounds for time)

Goblet Squat Hold 4 x 30seconds
Hold heavy KB in bottom of Goblet squat
(53/35#)

Metcon (AMRAP – Rounds)

EMOM 16 Minutes
Even: 6 Back Squat (135/95#)
Odd: 1 DL + 1 Hang Power Clean + 1 Front Squat + 1 Thruster (135/95#)