“10/4/13”

BOX – CrossFit

View Public Whiteboard

Aerobic warm up 2 (No Measure)

jog 400m

20 DU

jog 200m

10 no push up burpees

“On or Off?” (AMRAP – Rounds)

needs to be 100% effort, once you cannot hit your previous # of meters, you’re done
Rowing

1 min on, 1 min off

Men-shoot for around 300m
women-shoot for around 250m

Max 30 intervals

Cool Down – Recovery

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