Main – CrossFit
Warm-up
Warm Up # 5 (No Measure)
Two Rounds
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Stretch: Single Leg Flexion, Dislocates, Hip Flexor
Strength & Skill
Clean Segment Pull (3-3-3-3-3)
Pausing the Clean into three different positions, then driving at the finish. Positions: 1″ off the floor, knee, hips and then finish.
Metcon
Metcon (Time)
22Sept2014
21-15-9
Front Squat (185# / 115#)
Pull Ups
**400 meter run between rounds**