Monday 5/16/16

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

Tabatta Warmup

4 Rounds of Each

20 Sec On 10 Sec Off

High Knees Jog

Air Squat

Alternating Lunges

Hand Walk Out

Push Ups

Hollow Holds

Tri Planks

Metcon

Zembiec (Time)

5 Rounds for time of:

11 Back Squats, 185#

7 Strict Burpee Pull-ups

400m Run
In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007
To learn more about Zembiec click here
Rx – 185/135

Sx – 115/65

7 Burpees +

7 Pullups

30 Min Cap

Bars Must Be Racked From The Floor