April 28th, 2014

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  Weighted Pull-up 5@75%, 3@85%, 1+@95% of 1RM
Work Capacity:
AMRAP in 12 minutes:
– 10 Wallballs, 20/14 lbs
– 5 Toes to Bar
– 20 Wallballs, 20/14 lbs
– 10 Toes to Bar
– 30 Wallballs, 20/14 lbs
– 15 Toes to Bar
– etc…
CrossFit Light (7am)
Every 3 minutes, for a total of 15 minutes:
– Row 300M
– As many Box Dips as possible