06Nov2014

Main – CrossFit

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Warm-up

Warm Up #6 (Run) (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold
Stretches: Lunging Dislocates, Scorpion/T-Twist, Couch Stretch

Strength & Skill

Front Rack Lunge (5-5-4-4-3-3)

Metcon

Metcon (Time)

06Nov2014

15-12-9 Reps of:

Cleans (155# / 95#)

Box Jumps (30″ / 25″)