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: Squat Dislocates, T-Spine Smash, Single Leg Flexion
Strength & Skill
Hip to Shoulder, Atlas Stone (2/2-2/2-2/2-2/2)
Pistols (3/3-5/5-8/8-10/10)
Metcon
Metcon (Time)
14Nov2014
15-12-9 Reps of:
Banded Push Ups
Power Snatch (135# / 95#)
**You guys loved the bands for pull ups, so I added them push ups……hahaha 🙂