05.05.14 Monday

Main – CrossFit

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(No Measure)

200m Run then
3 Rounds:
10 Squats
10 Lunges (ea leg=1)
10 Ring Rows

Metcon (Time)

400m 1 arm Farmer Carry (44/35#)
Only 1 KB may be used, athlete can switch sides as much as they want, but can’t set the KB down
***5 Burpee penalty on the spot for setting KB down

Metcon (AMRAP – Reps)

Death by Front Squat (135/95)

Starting with 5 reps, increase rep count by 1 each minute.
When no longer able to complete total reps in that minute, rest 1 minute then 10 burpees.

After Party

100 Russian Twists w/ Plate (45/25#)