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Main - CrossFit View Public Whiteboard: bit.ly/1rW2EmS Group Warm-up (No Measure) 400 m run stretch agility drills Metcon (No Measure) 50 Yard Sprint Uphill, 5 jump squats x 5 Metcon (No Measure) Two Min Ab Intervals x 3 (movement will be called out every 30 sec) 3 Rounds: 10 weighted lunges - DB (heavy) 5 each leg 25 fire hydrants (each side) 25 leg raises (foot to ceiling) 3 Rounds: 6 bb Curls at a 4 count down (HEAVY) 15 tricep extensions 25 db hammer curls Abs - round 2

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