CrossFit08844

26 June 2013

Warmup: 3 x 10 Trunk Twist, Neck/Arm Rotations
10-8-6 Push Up/Squat

3 sets:
10,8,6 OHS (PVC)
10,8,6 KB Swings (55#)
Kipping Pullup progression

Strength

Back Squat (30X1 tempo)
5-5-4-4-3-3
95, 115, 135, 145, 165, 185

Conditioning

AMRAP in 12 minutes:
9 CTB Pullups
12 KB Swings (55#)
15 Squats

Time: 12 minutes
Result = 3 rounds + 18 reps