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: T-Spine Smash, Squat Dislocates, Elevated Pigeon
Strength & Skill
Push Press ([7.5.3] 5-5-3-3-2-2)
Metcon
500m Row (Time)
Max Effort 500m Row
Rest 5 min after row before 2nd Metcon.
Metcon (Time)
19Dec2014
For Time:
50 x Overhead Squat (45# / 35#)
50 x Kettlebell Swings (53# / 35#)
1000 meter Row