Main – CrossFit

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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#)