Tuesday – 2/5/2013

CrossFit

Warm-Up / Skills

Skill: Rowing – the erg

View Public Whiteboard

Metcon

3 Rounds of:

15 – DeadLifts (275/200)
10 – One Arm KettleBell Step Ups

Then

2 Rounds of:

25 – Chest To Bar Pullups
10 – One Arm KettleBell Step Ups

Then

1 Round of:

100 – Double Unders
10 – One Arm KettleBell Step Ups

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: Note: Prescription on the KB will be 70/55 and you can only hold it with one arm. Doesn’t matter which arm. Prescription for the box will be 20 inch for male and female. Each step counts as a rep, ie. left foot is one and then right foot is two etc.