3.11.15

Main – CrossFit

Warm-up

Garage Games World 2 (No Measure)

2 Rounds NOT for time:

12 Burpees

11 Walking Lunge Steps (wide stretch)

10 Sit-ups

9 Push-ups

8 PVC Overhead Squats

7 KB Swings

6 Broad Jumps

5 Toes to bar/knees to elbow

4 jump to bar and pull-up as far as you can

3 Hollow Rocks

2 superman

1 squat held for 10 seconds

Weightlifting

Deadlift (5,4,3 – keep increasing)

Competitors be cautious pushing too hard. OPEN is Friday!

Metcon

Slam Ball (Time)

50 Ball Slam Buy in – 30/20#

(overhead, and slam the ball down, you will be no repped for whimsical slamming) then –

5 rounds

300M row

10 Box jumps 24/20 (steps ok)

10 Ball Slams 30/20

10 Push-ups
Open competitors – after each round rest 2 minutes. Only do 4 rounds.

Cool Down

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