11.12.14 Wednesday

CrossFit Equality – CrossFit

View Public Whiteboard

(No Measure)

3min DU Work

Then:

2 Rounds:

10 G2OH w/ Plate

10 Russian Twists w/ Plate

10 Plank Ups

Weightlifting

10 Good Mornings or RDL’s w/ empty bar

Review lifts w/ empty bar

Metcon (AMRAP – Rounds)

EMOM 16 Minutes

Even: 10 Deadlifts (135/95#)

Odd: 1 Hang Clean + 2 Squat Clean + 3 Jerks (135/95#)
Use same load for both Even & Odd minutes

4 x 100m Sprints (Time)

Record best time.

Walk back for rest.

After Party

100 Total Partner Slam Ball Sit Ups