Main – CrossFit
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: Banded Hip Flexor, Dislocates, 3rd World
Strength & Skill
Sumo Deadlift ([7.5.3] 5-5-5-5-5)
Metcon
Metcon (Time)
09Dec2014
Reps of 10-9-8-7-6-5-4-3-2-1:
Back Squat
Handstand Push Ups
Weight:
-Rx 135# / 95#
-Scaled 95# / 65#