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5/16/17

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May 16 2017

Earned Not Given CrossFit, North Industry – CrossFit

Warm-up

Warm-up 2 (No Measure)

3 Rounds of:

Spider mans

Table tops

Wall squats w/pvc

Weightlifting

15 minutes to work up to a Heavy Front Squat for 1, 0-0-0-0 (competitors, stop after your speed changes)

Metcon

1/2 Murph (Time)

For Time;

1/2 Mile Run

50 Pull-ups

100 Push-ups

150 Squats

1/2 Mile Run

No vest, No Partitioning
30 MTC

Mobility

Smash your Quads, 5 minutes per leg

Competitors Training

4 Rounds

1 min: Cal Row

1 min: Cal Bike

1 min: RKB (70/53)

1 min: Axel Bar Dead Lift Hold (255/175)

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