Main – CrossFit

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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#