08/16/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:
5 Good Mornings (w/ Barbell)
10 Jumping Squats (w/Barbell)
15 Step-ups (w/Barbell 12/16)
30 singles

Weightlifting

Snatch (3X3 50%-60%-70% Touch-n-Go)

Metcon

Metcon (Time)

400m Run
Then:
50 Du’s
40 Ball Slams (20/30) Adv: (30/40)
30 KB Swings (16/24) Adv: (24/32)
20 Front Squats (95/135) Adv: (105/155)
15 Bar Facing Burpees
10 Power Snatches (65/95) Adv: (95/135)

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