3.20.2014 – Crossfit

March 20, 2014

Strength:
2 Hand Swings
3 cycles, Light to heavy ladder
12-9-6-3 – went 24-32, 32-36, 36-44
Rest ~ 15-20 seconds between ‘bells, 1-2 minutes between cycles
-then-
5×10 Heavy Single Arm Swings (per arm) – 2 sets at 20, 3 sets at 24.
 
Conditioning:
3 Rounds:
Row 500 meters
1 lap bear crawl
Rest 2-3 min b/t rounds

first two rows at 1:48, third at 1:50.

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