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141229 – “Fight for 500”

U Turn CrossFit – CrossFit

View Public Whiteboard

Warm-up

(No Measure)

20 Kcal Row

20 Air Squat

10 Kcal Row

10 Air Squat

30 Single Under

10 Empty Bar Overhead Squat

Weightlifting

Overhead Squat (5 – 5 – 5 – 5 – 5 )

Metcon

Metcon (Time)

For 500 Total Reps

3:00 ME Single Unders

Then,

Row for Kcal

7 Minute Time Cap. :01 penalty for every rep not performed.