Wednesday 1/29/14

CROSSFIT:
20 min AMRAP
5 Jumping Squats- no weight
10 pistols with box (1 legged box squat)- keep shin as vertical as possible
15 Medball Sit-ups- straight legs, us an ab mat

SHE:
A. FS @20X1; 2,1,1,1,1; rest 2-3 min
B. C&J – build to a heavy single
C. 3 sets –
Amrap 60 sec – wall ball (14#); rest 60 sec
Amrap 60 sec – burpee box jump over (20”); rest 60 sec
+
for time:
row 500m
30 pull ups
run 400m
20 pull ups
row 500m
10 pull ups

BEING:
A. FS 2, 2, 2, 2; rest as needed
+
10min amrap
15 burpees
60 DU
Notes:
– does not have to be a 2rm
– record rounds and reps

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