Main – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Stretches: Posterior Chain Floss, 3rd World
Strength & Skill
Low Bar Back Squat (5-5-5-5-5-5-5)
Metcon
Metcon (Time)
05Dec2014
For Time:
500m Row
21 x Power Clean (155# / 115#)
15 x Overhead Press (155# / 115#)
9 x Burpee Pull Ups
250m Row