CrossFit Montreal-Monday August 12
Monday, August 12, 2013
Option 1: CrossFit.com
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 /14
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 24/16
50 Jumping pull-ups
50 Box jump, 24/20
Option 2: Force 5
warm-up
2 rounds :15 Hang squat clean - 15 dips
Part A:
Five rounds for time of:
21- SDLHP 95-65
21 Ring dips
cap 16 minutes
Part B:
4 sprints 100m repeat
(Pic from CrossFit.com)
Option 3: CrossFit Montreal
Part A:
Technique Hang Squat Snatch or 3-3-3
Part B:
3 rounds
10 Thrusters 135/95 B:115/75 C:mod
10 Hand Release push ups
10 walking lunges (per leg)