Monday 1/13/14

CROSSFIT:
Five rounds for time of:
Run 400 meters (sub 500m Row or 800m bike)
21 Dumbbell Clean & Jerk- 50 lbs

BEING:
A. BS @30X1; 3, 2, 3, 2; rest 3mins
B. close grip bench press @30X1; 3, 3, 3; rest 3mins
+
10min cap
60 wall balls 20/14# 10′ target
40 KBS 2/1.5pd
20 burpees
amrap MU

Notes:
– BS second 3, 2 more than first
– opens pace mu finisher record when you finish burpees and amount of MU

SHE:
A. BS @20X1; 2,2,2; rest 2-3 min
B. Snatch; 2,2,1,1,1; rest 2-3 min
C. 2 sets – Amrap CTB pull ups in 2 min; rest 3 min
+
4 min amrap @open pace:
5 burpee box jump overs
5 thrusters (75#)

rest 10-15 min, then…

For time @MAX EFFORT:
Row 1k

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