Main – CrossFit
Warm-up
10 Minute Kettlebell Warm Up (No Measure)
Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8’s (Front Pass)
-Turkish Getup (Right)
-Figure 8’s (Back Pass)
Stretches: Sampson, Super Rack, Front Squat Hold (30 sec.)
Strength & Skill
Squat Clean ([7.5.3] 5-5-5-3-3-3)
Metcon
Metcon (4 Rounds for reps)
03Mar2015
In front of a clock, complete the following:
Minutes 0:00 – 3:00
– Double Unders
Minutes 3:00 – 6:00
– Push-Ups
Minutes 6:00 – 9:00
– Power Cleans (115# / 85#)
Minutes 9:00 – 12:00
– Kettlebell Swings (54# / 36#)
**Max Reps in the allotted time.
**Count reps in each three minute period as a round.
Cash Out
90/45/45 Plank (2 Rds.)
90 sec. Front
45 sec. Left
45 sec. Right