Main – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Rib Mobilization, Tack & Floss Glute/Hamstring Group, Sink Mobilization
Strength & Skill
Good Mornings (10-8-6-4-2)
Deadlift (10-8-6-4-2)
Metcon
Metcon (AMRAP – Rounds and Reps)
02Oct2014
9 Min. AMRAP of:
3 x Thrusters
3 x Chest-To-Bar Pull-ups
6 x Thrusters
6 x Chest-To-Bar Pull-ups
9 x Thrusters
9 x Chest-To-Bar Pull-ups
12 x Thrusters
12 x Chest-To-Bar Pull-ups
15 x Thrusters
15 x Chest-To-Bar Pull-ups
18 x Thrusters
18 x Chest-To-Bar Pull-ups
21 x Thrusters
21 x Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
**Scaled are ring rows held at the chest for one second.
***Bar weight M-95# / F-65#