TUESDAY, NOVEMBER 18, 2014

Warm up

Row 1,000 meters
50 double unders
Crossover activation
2 Rounds NOT FOR TIME:
10 push ups
10 sit ups
10 air squats
10 back ext

GYMSTRONG (refer to video on Ipad)

Adv: Ring Back roll to supprt
Int: Bar pull over
Beg: Bar chin swings

Back Squat (80%, 3x5)

CrossFit Games Open 12.3 (AMRAP - Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24" / 20"
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

Comp: Box Jumps Game Standards