Main – CrossFit
Warm-up
Warm Up # 4 (Step Ups) (No Measure)
20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups
Stretches: Band Pull, Rib Mobilization, Single Leg Flexion
Strength & Skill
Low Bar Back Squat (5-5-5-5-5)
Metcon
Metcon (4 Rounds for weight)
03Nov2014
Snatch Ladder
3 min AMRAP (95# / 65# / 35#)
-1 min REST
3 min AMRAP (125# / 85# / 55#)
-1 min REST
3 min AMRAP (145# / 105# / 75#)
-1 min REST
3 min AMRAP (165# / 125# / 95#)