10/7/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

200 meter row
200 meter run
15 squats with bar
15 push press with bar
25 double unders

Weightlifting

Clean and Jerk (1RM)

Metcon

Metcon (Time)

4 Rounds
30 double unders
6 thrusters (95,135#)
16 KB swings (16, 24kg)

Mobility

Lax ball on the bottom of foot and in calve
banded pigeon stretch

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