Main – CrossFit

Weightlifting

Front Squat (6×2-3 @ 65%)

Metcon

GI Jane (Time)

100 burpee Pullups
18 min Cap

*Mod=jumping pullup from a box…do not use bands

Take care of your hands

http://www.fitbomb.com/2011/09/crossfit-hand-care.html

Optional Accessory Work

Metcon (Weight)

KB Chops (up stroke)

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=230