CrossFit Montreal-Wednesday September 12
Wednesday, September 12, 2012
Option 1: CrossFit.com
For time:
Row 500 meters
50 Wall ball shots, 20 /16
Row 400 meters
40 Wall ball shots, 20 /16
Row 300 meters
30 Wall ball shots, 20 /16
Row 200 meters
20 Wall ball shots, 20 /16
Row 100 meters
10 Wall ball shots, 20 /16
Option 2: Outlaw
Strength
15 minutes to establish a 1RM Bench Press.
15 minutes to establish a 1RM Weighted Strict Pullup.
Notes: The pullup should begin with a 3 second pause with the arms fully extended, hanging beneath the bar.
Conditioning
Row 2k
Option 3: CrossFit MontrealA. Deadlift 3-3-3-3-3
B. 3 rds for time:
20 wallballs 20/16
20 Double unders