Monday 11.10.14// Happy Birthday Steph! RRFP FIRST TRAINING DAY!!!

CrossFit

SQUAT// BWC

4 sets of 3 Front Squat + 7 Back Squat. No Rack- which means you must clean the weight from the floor, do 3 front squats, then push press the bar to your back and finish 7 back squats.

Between sets- Max Effort False-Grip Hang

MetCon//Happy Birthday Steph! 

11 Rounds For Time

10 KBS (53/35)

6 Pullups

9 Pushups

RRFP

BB//

Front Squat

10-8-5x8

BWC//

5 rounds not timed

30 Sec Handstand Hold

ME chin ups

MetCon//

10 Minute AMRAP

7 Burpees

14 Weighted Lunges

21 Sit-ups

Bonus//

3x10

Hollow Rocks and Superman Extensions