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: 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.