24
Mar
3-24-17
CrossFit Sona – CrossFit
Warm-up
Basic Warm-up TO (No Measure)
-Row or practice double unders 3 minutes
-Walking knee tugs,
-Walking lunges with a twist,
-20 plank rotations,
-PVC passthrus and overhead squats
Metcon
Bell (Time)
3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-ups
9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
Rx barbell weight 185/135
Scale 1:
barbell weight 135/95
Scale 2:
barbell weight 95/55
banded pull-ups or kneeling pull-ups to barbell
Metcon
2k Row (Time)
Max Effort 2k Row