Main – CrossFit
Warm-up
Warm Up #5 (Row) (No Measure)
Complete 2 rounds
Row 300m
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Stretches: Tack & Floss, 3rd World, Elevated Pigeon
Strength & Skill
Low Bar Back Squat ([7.5.3] 3-3-3-3-3)
Metcon
Metcon (Time)
26Nov2014
21-15-9 Reps for time of:
– Wt’d Jump Lunge (45# / 25#)
– Kettlebell Snatch (53# / 35#)
**L/R = 1 rep.