Main – CrossFit
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
2: (No Measure)
Outlaw Connectivty: http://theoutlawway.com/2014/08/26/140827/
Conditioning
3: Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
15 second hollow hold
50 ft Bear Crawl
15 second arch hold
50 ft crab walk
15 second hollow hold
50 foot walking lunge
Each exercise counts as 1 rep. You must finish it to make it count. Each round is worth 6 points.
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