CrossFit Unit Program – 11/02/2014, Tuesday

Warm Up & Mobility

Warm – Up

200 Meters Run

25 Push Ups

200 Meters Run

15 Strict Pull Ups

200 Meters Run

35 Air Squats

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Strength/Skills

Back Squats

3 Sets Of 3 Reps

Work At 85% of M.E

Ring Dips (Weighted/Assisted)

3 Sets Of 3 Reps

Fixed Weights

Rest Sufficient After Each Set

Workout Of The Day (WOD)

Clean & Jerk Max Effort

Execute as many reps, Obtain 1 Rep Max in 15 Mins

We Decide Our Destiny

Excel as Individuals, Grow in Unity