Main – CrossFit
1: Crossover Symmetry (No Measure)
2: Metcon (No Measure)
1) 7 x 5 Toes to bar + 0:12’s L-sit hang if you can not perform toes to bar, perform leg raises as high as possible
2) Wrist roll-ups 25-45lbs ( 20 total reps)
1 rep is from bottom to top. http://instagram.com/p/xQl2xRPDX_/?modal=true
Rest 5-8 minutes between each 3K.
Break each row set into three, 1000m pieces where you progressively build from 70, 80, to 90% per 1000m.
This means you are not going 100% the entire time. You should build up.