Friday

Main – CrossFit

Front Rack Lunge (5 x 8)

– Odd rounds (new set every (:90 seconds)
Alternating legs 8 total reps four on each side
– Use double racked Kettlebells

 

Box Jumps (5 x 3)

– Even rounds
– 3 Tall box jumps
– No rebounding

Metcon (Time)

Workout should be scaled so it can be performed under 8 minutes
– This should be short hard and fast!
For time
12 Thruster 135/85
24 Pull-ups
9 Thursters
18 Pull-ups
6 Thrusters
12 Pull-ups

From May 17, 2013