Meghan Ramos a la Crossfit Center City
Monday, November 14, 2011
500m row
2 rounds of...
10 air squats
10 push ups (5 regular, 5 @ knee - focus on form. hand released at bottom)
10 sit ups
10 goblet squats @ 12kg
10 ring rows
strength: back squat
warm up 45x5, 45x10, 95x5, 115x5, 135x5, 155x2
working sets 165x3x3x3
wod: amrap 10 minutes
6 ring rows
9 ground to overhead @ 65#
12 box jumps (20'')
4 rounds + 1 ground to overhead
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