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January 5, 2014

Monday Games Training

Main – CrossFit L2

Metcon (Time)

4 Rounds
15 Push press 95/65
15 Burpees
15 Swings 53/35
– May use push jerk

10 Minutes

Odd minutes 7 Deadlift
Even minutes 7 Thrusters
Lock in one load for each movement that you can finish under :25 Accessory

For Quality
20 Strict Pull Ups
15 Strict Handstand push-ups
10 Hollow Rocks
20 Strict Pull Ups with Underhand Grip
15 Push Ups with hands turned out & around and fingers point towards your toes
10 Hollow Rocks

January 5, 2014