21Nov2014

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: Elevated Pigeon, Rotator Foss & Tack, Single Leg Flexion

Strength & Skill

Turkish Get Up (30 Each Side)

Inverted Ring Rows (7-7-7-7)

Metcon

Metcon (Time)

21Nov2014

Partner WOD Chipper of:

100 x Thrusters (95# / 65#)

100 x Burpees

100 x Knees To Elbows

100 x Push-up