Main – CrossFit
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: Single Leg Flexion, Rib Mobilization, Posterior Chain Floss
Strength & Skill
Overhead Squat ([7.5.3] 5-5-5-5-5)
Metcon
Metcon (Time)
29Dec2014
4 Rounds for Time of:
6 x Mr. Spectacular (45# / 25#)
12 x Back Squat (135# / 95#)
18 x DB/KB Snatch (45# / 25#)
**20 Minute time cap.
**Weights will vary with skill level.