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: 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 🙂