141003 – “Ace in the Pocket”

Main – CrossFit
Warm-up
(No Measure)
3 Rounds
5 Burpee
10 Sit Up
150m Run
Weightlifting
Split Jerk (15 Minutes to Establish 1RM)
Metcon
Metcon (AMRAP – Reps)
13 – AMRAP
200m Run
ME Toes to Bar
3 Rounds
5 Burpee
10 Sit Up
150m Run
13 – AMRAP
200m Run
ME Toes to Bar