Main – CrossFit
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: Couch Stretch, Elevated Pigeon, Super Rack
Strength & Skill
Front Rack Lunge (6-8-10-8-6)
Weighted Pull-ups (3-3-3-3)
Metcon
Metcon (3 Rounds for reps)
08Dec2014
3 Part MetCon
4 Minute AMRAP of :
5 x Hang Squat Snatch
10 x Burpees Over the Barbell
-Rest 2 minutes-
4 Minute AMRAP of :
10 x Power Cleans
20 x Pull-Ups
-Rest 2 minutes-
4 Minute AMRAP of :
15 x Box Jump-Overs
30 x Wall Ball Shots
Bar Loads:
RX = 135/95#, Scaled = 95/65#
Box
RX = 25″/20″, Scaled = 20″/Step Ups
Med Ball:
20/14#