140828 – “Johnny Storm”

Main – CrossFit
Warm-up
3 Rounds
5 Burpees
5 Empty Bar Overhead Squat
5 Sit-up
5 Empty Bar Thruster
Weightlifting
1RM: Overhead Squat (12 Minutes to Establish)
Metcon
Metcon (Time)
800m Row
20 OHS (95#/65#)
400m Run
20 Thrusters (95#/65#)
5 Muscle Ups