23Oct2014

Main – CrossFit

View Public Whiteboard

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: Super Rack, Rib Mobilization, Instep

Strength & Skill

Split Jerk (3-2-1-1-1-1-1)

Metcon

Metcon (Time)

23Oct2014

4 Rounds For Time of:

10 x Chest to Bar Pull Ups

45 Second L-Sit Hold

10 x Push Press

Weight:

Bar- 70% of Push Jerk 1RM.