Friday 3/22/13


FITNESS
Crossfit Open 13.3

PERFORMANCE
A. “CrossFit Games Open 13.3″
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall Ball Shots (20 lbs to 10′ target/14 lbs to 9′ target)
90 Double-Unders
30 Muscle-Ups
B. Row 2000 Meters @ 70-75%
C. Mobilize Hip Flexors and Quads – spend a good 15 minutes with this.

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