SWOD 140731
Main – SWOD View Public Whiteboard Turkish Get Up (2-2-2-2-2 ) Metcon (AMRAP – Rounds) EMOTM for 20 Minutes: Odd: 2 TGU (1 per arm) @60-75% of 1RM Even: 8 Alternating Pistol Squats
140731
Main – CrossFit View Public Whiteboard Metcon (Weight) 5×3 front squats each squat is held up top for 5 seconds, 3 seconds down and 5 seconds in the bottom.Take bar from floor. Measure is single heaviest bar/complex weight completed. Metcon (Time) 4RFT 15 wall balls 15 burpees 15 situps