8/4 CrossFit 333 St.Charles IL 60174

CrossFit Tri-Cities 60174

08.04.2014 CrossFit 333 St.Charles IL

Strength
4x max effort ring dips 21×1 followed immediately by max effort push ups  <rest 3 minutes betweens sets>
Conditioning
3 RFT
200 Meter Run
21 Air Squats
15 Pull Ups
9 Hang Power Clean 115/75
Midline
3-45 sec hollow hold from ground <60>