Main – CrossFit

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Warm-up

Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:

-Deadlift

-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

-Push Ups
Stretches: Couch Stretch, Rolling Dislocates, Pigeon

Strongman

Back Yoke Carry (4 Rds of (1 rds = down/back))

Zercher Yoke Carry (4 Rds (1 rds = down/back))

Metcon

Metcon (AMRAP – Reps)

07Jan2015

7 Min AMRAP

Burpee/Pull-up/Toes to Bar

Cash Out

Boat Pose (3 rds of Controlled Holds)

Hold for as long as possible without compensating form or collapsing.