Tuesday 2/11/14

CROSSFIT:
A. 2k Row
B. 2R not for time:
10 arm swings
10 wall sit stick-ups
10 PVC dislocates
10 sit-ups
10 Spiderman lunges
C.20min AMRAP
5 Pull-Ups
10 DB Renegade Rows (push-up, row, push-up, row=1) 45/35lbs
15 Squats (use box)
D. 5min Foam roll/mash
E. 4min Couch Stretch

SHE:
5 min amrap @80%
10 burpees
10 KB swing (1pood)
rest 5 min, then…
10 min amrap @90%
5 hang snatch 65#/55#, 30/25kg
10 box jumps 20″
10 pull ups
Rest 5 min, then…
5 min amrap @100%:
10 PC 65#/55#, 30/25kg
30 DUs

BEING:
A. Squat snatch build to a max
+
for time
10 Squat snatch 65% of A
10 Squat snatch 70% of A
10 Squat snatch 75% of A
10 Squat snatch 80% of A
rest 20mins, then…
10mins max cals AD
Notes:
– take your time to build to an absolute max
– record misses and time for battery tester
– enter weight in AD
– record cals at 5mins and end

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