http://southhallcrossfit.com/wod/bruce/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets

10 Jumping Jacks

8 Kneeling Single Arm DB Press e/s

8 DB Row e/s

15s Hollow Rocks

Weightlifting

Bench Press (1RM)

*15 Min

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Handstand Push Ups

10 Dips

15 Push Ups

30 Double Unders

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