Main – CrossFit
Warm-up
Warm Up #4 (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Stretches: T-Twist/Scorpion, Super Rack, Banded Bully
Strength & Skill
High-Hang Clean (5-5-5-5)
Snatch Grip Deadlift (7-7-7-7)
Metcon
Metcon (Time)
14Jul2014
5 Rounds for time of:
24 Wall Balls (20# / 14#)
24 Push-ups
24 Walking Lunge Steps
200 m Plate Run (45# / 25#)
20 min time cap.