10/18/2017

Supra CrossFit – CrossFit

Warm-up

Warm up 5 (No Measure)

10 Lunges w/ PVC Pass Throughs

10 Burpees

10 Jump Squats

10 Pull Ups

Run 400m

Metcon

Arm + Ab WOD (AMRAP – Rounds and Reps)

15 min AMRAP

Strict Press 25 reps #45 #35

Box Dips 25 Reps

Pushups (Hand Release) 25 Reps

Barbell curl 25 Reps

Ab-mat Sit-ups 25 Reps

Metcon

Jonas (Time)

4 Rds for time

36 walking lunges

25 Supermans

50 Air Squats