Main – CrossFit
Warm-up
Warm Up # 4 (Step Ups) (No Measure)
20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups
Stretches: Scorpion/T-Twist, Anchored T-Spine, 3rd World
Metcon
Metcon (AMRAP – Rounds and Reps)
The Year 2014
20 Min AMRAP w/ Even & Odd EMOM of:
14 x Wall Balls Shots
14 x Med Ball Cleans
14 x Single Switch Push Ups
14 x Med Ball Box Jumps (25″/20″)
Odd Minutes: 1 x Power Snatch
Even Minutes: 2 x Power Clean
Weights:
Med Ball- 20# / 14#
Barbells- Rx 135# / 95#
Scaled 95# / 65#