Main – CrossFit
Warm-up
Push – Pull (No Measure)
Row 300M
15 Push-ups
15 Pull-ups
15 Wall Balls
15 Sumo Dead-Lift High Pulls – light KB
15 Push-ups
15 Hollow Rocks
Samson Stretch
Metcon
Dead-lift
Starting Strength
Work on holding your starting position with pvc for 30 seconds without fail.
Masters Tour 2014 WOD #1 (Time)
18-12-6
Dead-lift (275/155)
Box Jumps (24/20)
RX+ = 315/205
Cash Out
Metcon (Time)
10 burpees
rest 30 seconds
20 push-ups
rest 30 seconds
10 pull-ups
rest 30 seconds
20 squats
rest 30 seconds
10 toes to bar
rest 30 seconds
20 sit-ups
done
