18Aug2014

by | Aug 18, 2014 | WOD

Main – CrossFit

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Warm-up

Warm Up # 6 (No Measure)

20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups

Stretches: Sink Mobilization, Banded Hip Flexor, Tack & Floss Glutes

Strength & Skill

Back Squat (4-4-4)

Metcon

Metcon (AMRAP – Rounds and Reps)

18Aug2014

3 min. AMRAP
– Power Cleans (75%)

Rest 1 min.

3 min. AMRAP
– Power Snatch (65%)

Rest 1 min.

3 min. AMRAP
– Mini Leg Blaster:
10 x Air Squat
10 x Lunge
10 x Jump Lunge
5 x Jump Squat

Finish w/ 400 meter Run