11
Feb
2-11-17
CrossFit Sona – CrossFit
Warm-up
basic warm up (No Measure)
50 ft bear crawl
50 ft inchworm w/spider lunge
10 squat therapy
10 scap push-ups
1 min ATS stretch
PVC pass-thrus
Metcon
Weston (Time)
5 Rounds for time of:
1000m Row
200m Dumbbell Farmer Carry, 45#
50m Dumbbell Waiter’s Walk, Right Arm, 45#
50m Dumbbell Waiter’s Walk, Left Arm, 45#
In honor of U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, was killed on October 29, 2009
To learn more about Weston click here
Scale 1:
pick load on DB’s