10/4/2013

Main – CrossFit

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Warm-up (No Measure)

Down & back butt kicks
Down & back high knees
Down & back bounding jumps
10 burpees
10 jumping squats
15 hollow rocks
15 supermans
20 GHD sit-ups

Warm-up

Weightlifting

Snatch (1RM)

Metcon

Metcon (Time)

Buy In: 50 lateral hops over bar
12 Power Snatch (65,95#) Adv (95,135#)
6 Toes 2 Bar
9 Power Snatch
9 T2B
6 Power Snatch
12 T2B
Buy Out: 50 Ball Slams (20,30)

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