7.11.2011

Written by Michael Bledsoe. Posted in Crossfit

WARMUP

400m Run

10 KB Swings

10 KB Snatches/arm

10 KB Presses/arm

STRENGTH/SKILL

Power Snatch x 3

HSPU Variation x 8

Side Bridge - 30sec/side

METCON

AMRAP IN 15 MINUTES

10 KB Swings (1.5pood)(1pood)

10 Situps

5 KB Snatches/arm

10 Squats