Main – CrossFit
Warm-up
10 Minute Kettlebell Warm Up (No Measure)
Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8’s (Front Pass)
-Turkish Getup (Right)
-Figure 8’s (Back Pass)
Stretches: Super Rack, T-Spine Smash, Scorpion, Lat Smash
Strength & Skill
Clean Pull (5-5-5-5)
Clean and Jerk (2-2-2-2-2-2)
Metcon
Metcon (Time)
18Sept2014
Work Capacity
50 x Power Cleans (135# / 95#)
50 x Pistol Squats (Each Side = 1)
50 x Ring Dips
**Break up to your choosing.