Wednesday 3/5/14

Crossfit in winter
DRESS FOR THE WEATHER IT WILL BE COLD!

FITNESS:
5 rounds for time of:
1,000-m row or 100 KB SDHP
30 hip extensions
30 sit-ups

SHE:
A. PC cluster; 1.1.1 x 3; rest 15 sec, rest 2 min
B. CGBP; 2,2,2; rest 2-3 min
+
3 min amrap @open pace:
20 DU
10 S2OH (65#/30kg)
6 burpee box jump over
rest 5 min, then…
3 min amrap @open pace:
AD 30 cals
Amrap MU in remaining time
rest as needed, then…
1 set @100%:
Row 1k

BEING:
A. emom – PC TnG x 3 65-75% of 1rm – 4mins
+
Row 30sec 97% effort
rest walk 3mins x 3
rest as needed, then…
5min amrap open pace
7 T2B
10 wall balls 20/14# 10/9′ target
Notes:
– go very close to all out on rows
– try to increase pace per round

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