150710 – Knight Rider

U Turn CrossFit – CrossFit
Warm-up
(No Measure)
3 Rounds
10 PVC Pipe Pass Through
10 PVC Pipe Overhead Squat
8 Spiderman Lunge (hold stretch for 5 seconds at the bottom)
Strength
Overhead Squat (5 – 5 – 5 – 5 – 5)
Metcon
Metcon (AMRAP – Reps)
3 Rounds
3-AMRAP
300m Run
Max Effort Pull-up
Rest 1:00