CrossFit Montreal-Monday December 3
Monday, December 3, 2012
(Pic from CrossFit.com)
Option1: CrossFit.com
Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95/65 pound barbell Overhead walking lunge, 12 steps
Option 2: Outlaw
BB Gymnastics
1) Snatch: 10X1 @ 80% – rest 30-60 seconds.
2) Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds.
Conditioning
Run 800m
5 Bar Muscle-Ups
9 Hang Squat Clean to Thrusters 135/95#
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 135/95#
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 135/95#
For time.
10 rounds for time (time cap 30 mins)
10 wallballs 20/14
10 push ups
10 toes 2 bar