Category: Workout of the Day

12/22/2014
22
Dec
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Main – CrossFit

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Weightlifting

EMOM for 12 Minutes:
Alternating between A and B.

A: Shoulder Press (6X3)
B: Bent Over Row (6×5)
Metcon
Metcon (Time)

21-15-9
Box Jumps (24″/20″)
Toes to Bar
Pull Ups

Rx+: 9-6-3 Bar Muscle Ups
Midline

For Completion:
30 – Turkish Sit Ups (15R/15L) **HEAVY!
8 – 30 Sec Plank Holds with 10 Sec Rest