Wednesday, October 2, 2013

Oct 3

CrossFit Group
Skill Work
Rope Climb / Pull Up

Strength
3 x 3 Rope Climb

MetCon
5 Rounds of:
400m run
15 Toes To Bar
50ft Walking Lunge
1:00 Rest

Weightlifting Group
A. 4 x 3-Position Clean
(Hip / Knee / Floor)
B. 3 x 2 Front Squat @ 1RM Clean
C. 3 x 3 Pause below knee Clean Pull

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