11/22/17

Laveen CrossFit – CrossFit

Weightlifting

Floor Press (3 RM)

Metcon

Metcon (2 Rounds for time)

Each for time:

3 RFT:

20 KBS (53, 35)

20 Burpees

Rest 5:00

3 RFT:

20 SDHP (53, 35)

20 Box Jump w. Step Down (24, 20)

20:00 Time Cap

#laveenstrong

Warm-up (No Measure)

1a) DB Pull-overs: 3 x 10. Rest 30s.

1b) Bent-over Rear Delt Raises: 3 x 15-20. Rest 30s.

2) Elbow Plank: Accumulate 2:00. Use weight if needed.