Wednesday December 11th, 2013

CoreFit:

3 sets of:
A1. Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
A2. DB Russian Step-Ups x 10 reps each leg
Rest 60 seconds
A3. Double-Under Practice x 60 seconds
Rest 60 seconds

+
Rounds of 15, 10 and 5 reps for time of:
Dumbbell Ground to Overhead 

Sit-Ups

CrossFit:

A.
Take 20 minutes and build to today’s 1RM Snatch

+

7 minute AMRAP:

5 Power Snatch  135#/ 75#    ----if this is too heavy to do quick singles, use 75% of A. 

7 Burpee Box Jumps  24" / 18"