Congratulations to Dr. Robert Hauger for getting his CrossFit MD-L1!!!

General warm-up:

Bike 2:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

20m Lunges

10 PVC passovers

10 PVC windmills

 

Specific warm-up:

2 cycles of Burgener warm-up

7 Overhead squats (45/33)

5 Overhead squats (75/53)

3 Overhead squats (115/78)

3 Overhead squats (155/103)

 

Strength:

Overhead Squats

5-5-5-5-5

 

For max load

 

Conditioning:

10 Toes-2-bar

15 Calories rowed

20 Wall-ball shots (25/16) @ (10/9′)

 

3 rounds for time

 

 

Post results and experiences to comments