2/7/16

Warm-up

3 rounds
6 perfect pushups
6 ab mat situps
50 single unders

Push Press (3x10 @ 65% of strict press ; 2 min rest )

Metcon (AMRAP - Reps)

5 rounds of 1 min with 30 sec restsof Row for calories , unbroken double unders , shoulder to overhead with double kb's or dbs 53/35 ; score is max reps.

00:00-1:00
01:30-1:30
03:00-4:00
04:30-5:30
06:00-7:00
07:30-8:30
09:00-10:00
10:30-11:30
12:00-13:00
13:30-14:30
15:00-16:00
16:30-17:30
18:00-19:00
19:30-20:30
21:00-22:00

*stagger athletes at different stations.

*only the first unbroken set of double unders counts, must perform 1 double under to count as a set.

Published on by crossfit reflexion.