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: 5 sec Front Squat hold (elbows up & knees out!), Banded Hip Flexor, Lunging Dislocates
Strength & Skill
Front Squat ([7.5.3] 5-5-3-3)
Clean Pull (3-3-2-2)
Metcon
Metcon (10 Rounds for weight)
15Dec2014
10 Rds for Weight of:
– 1 RM of Clean
– 3 x Box Jump
**Clock set for 20 minutes, each round is 2 min long.