140901 – “Happy Labor Day”

Main – CrossFit
Warm-up
(No Measure)
Runner’s Stretch
Banded Calf Stretch
Then,
3 Rounds
12 Squats
9 Push-up
6 Ring Row
Gymnastics
Pull-ups (Max Effort Pull-ups)
Metcon
Metcon (Time)
5 Rounds
200m Run
10 Front Squat (155#/105#)
10 Shoulder to Overhead (155#/105#)