April 16, 2013
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Main – 3:1
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Push Jerk (7 Rounds, 10 Minutes, 1 Rep Max)
Conditioning (Time)
Five rounds for time of:
Row 500 meters ~or~ Run 400 meters
15x Bench press (135/95)
