10.13.14 Monday

CrossFit Equality – CrossFit

View Public Whiteboard

(No Measure)

3 Rounds:

25 Jumping Jacks

10 Squats with Plate extended in front

10 Sit Ups with Plate (same range of motion as med ball)

Front Squat (1 x 20)

Metcon (Time)

5-7-9-12-9-7-5

Stationary Lunge w/ DB 1-arm extended OH(45/25#)

Superman

T2B

**100m Farmers Carry between ea Rd

(6 time) 1-KB (44/35#)
Alternate arms OH as needed evenly.

***If raining, sub 100m FC for 10 box step ups KB in Right Hand and

10 box step ups KB in Left Hand (20″)