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: Dislocates, 3rd World, Couch Stretch
Strength & Skill
Suitcase Deadlift (5-5-5-5-5)
Internal to External Ring Lockout
Metcon
Metcon (Time)
11Sept2014
9 Rounds for Time of:
11 x Pull Ups
11 x Power Snatch (115# / 85#)
11 x Wall Balls (20# / 14#)