20170419

Trollway CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

7 burpees

10 chin-ups

14 shotguns

28 Mountain Climbers

Weightlifting

Split Jerk (5-3-2-2-1-1-1)

Work up to a 1RM either split jerk or push jerk

Gymnastics

Kipping work

Metcon

Metcon (Time)

3 RFT

10 OH lunges 45/25

15 V-ups

20 box jump

25 DB curl to overhead