10/11/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup 400 M run, good morning, hang clean, thruster (No Measure)

400M run

10 good mornings (empty bar)

10 hang power cleans

10 thrusters

Shoulder Press (5-5-5-5-5)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon (Time)

3 minute rest AFTER Jackie

3 rounds

250 M row

7 strict pullups