CROSSFIT
10-9-8-7-6-5-4-3-2-1
Back squats, 135#/95#
1-2-3-4-5-6-7-8-9-10
Handstand push up
CROSSFIT LITE
5 rounds of:
Max burpees 1 min
Max single unders 1 min
Max pullups 1 min
COMPETITOR
Push Jerk 2 sets 5-70%, 2 sets 3 @ 85%, 3 singles AHAP
Then
7 Rounds:
4 Shoulder to Overhead @ 65% of last set
6 Lateral bar hop
20 Gym Gasses
Note: One Gym Gasser consists of Across the Gym (approximately the length of the rig) and back 2x.
CFH December 2013 Programming_ALL
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