“7/26/13”

BOX – CrossFit

View Public Whiteboard

On Clock 2 (No Measure)

30 sec of walking lunges
30 sec of caterpillar
30 sec of wall ball
30 sec of double unders
100m sprint

“Kettle Balls?” (AMRAP – Reps)

3 min AMRAP @ 90% effort:

-10 KB snatches (blue/red)
-8 KB swings
-6 Goblet squats

Active 2 min rest

3 min AMRAP @ 90% effort:

-5 burpee broad jumps
-10 KB SDLHP (blue/red)

Active 2 min rest

3 min AMRAP @ 90% effort:

-10 Wall Ball (20/14)
-8 Wall ball G2OH
-6 hollow rocks

Active 2 min rest

3 min AMRAP @ 90% effort:

-10 Medball sit ups
-100m Medball run

****SCORE IS TOTAL ACCUMULATED REPS

Cool Down – Recovery

5-10 mins on AD or Rower

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