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1/15/2015

15
Jan

1/15/2015

Main – CrossFit

PVC Drills (No Measure)

Complete 4 rounds of:

10 Pass throughs

10 strict presses

10 high rows

10 ohs

10 hop overs

Strict Pull-ups (12-12-10-10+)

*no kipping*

*use bands if needed*
Add weight as needed

Metcon (Time)

For Time:

50 OHS 45/35

25 AbMat Situps

50 Front Squats 45/35

25 AbMat Situps

50 Air Squats

25 AbMat Situps

Accumulate 2 mins of a front plank and 1min of a dip hold (arms extended)

Level 1: PVC for OHS and 15lb bar for FS

Level 2: RX Dip hold on box

Level 3: 75/55, dip hold on rings

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