CF Beginners

Main – Beginners

(No Measure)

1000m row
Deadlift (5 x 5 light weight warm up sets)

Metcon (Time)

21-15-9
Deadlift 225/185#
Burpee over bar
wallballs 20/14#

(No Measure)

2 Rounds
50 Double Unders
50 Mountain Climbers
Handstand Push-ups (Skill Work, 20 Minutes)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 Minutes of:
5 Power Clean and Jerk 135lbs/95lbs
10 Toes to Bar

(No Measure)
Row 500m
50 Mountain Climbers

Front Squat
(5×5, Increase weight each set for heavy set of 5)

Metcon (Time)
Complete 3 rounds for time of:
30 Wall Ball 20lbs/14lbs
15 Burpee to Target

July 11, 2014

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