Main – CrossFit
Warm-up
Warm Up #4 (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Stretches: Elevated Pigeon, Dislocates, Anchored T-Spine
Strength & Skill
**Cycle your movements.
Shoulder Press (5-5-3-3-2-2)
(Strict Press)
Chest-To-Bar Pull-ups (10-10-10-10)
Metcon
Metcon (8 Rounds for time)
04Sept2014
8 Rds Work Capacity
10 x Power Clean (135# / 95#)
10 x Toes to Bar
250 meter Plate Run (45# / 25#)
1 min Rest