“5/20/13”

BOX – CrossFit

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Strength 1 (No Measure)

3 rounds:

8 wall ball
8 walking lunges
8 push ups

A: Front Rack Lunge (4×12 dictate your own weight, should be managable)

B1: Push Press (4×8 heavy!)

B2: Single Arm KB Row (4×8 heavy but controlled, alternate sets with PP)

http://www.youtube.com/watch?v=_gSz1j2e5mQ

C: FLR (2:30 min hold!)

D: 400m Run (Time)

Max Effort 400m Run

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