10.17.14 Friday

CrossFit Equality – CrossFit

View Public Whiteboard

(No Measure)

2 Rounds Any Order:

250m Row

10 Squats w/ Plate extended

10 Plyo Push Ups (from ground up to 2 plates)

10 Slam Balls

MOBILITY

Shoulder band on post stretch

Quads / Hammies / Calves

Burgener Warm Up

OHS w/ PVC Pipe

Metcon (Time)

30 Pull-Ups

400m Run

15 OHS (95/65#)

800m Run

15 OHS (95/65#)

400m Run

30 Pull-Ups