3/24/2014

Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds
200m run
5 burpees
5 box jumps
10 sit-ups
10 push-ups

Weightlifting

Power Snatch (4×2 work up to workout weight)

4×2 Power Clean – work up to workout weight
4×2 Deadlift – work up to workout weight

Metcon

Metcon (AMRAP – Reps)

4 min amrap
10 Power Snatches (95,65) Adv(135,95)
20 Burpees over barbell
– 4 min rest
4 min amrap
5 Power Cleans (135,95) Adv (185,125)
10 Toes 2 Bar
– 4 min rest
9 Deadlifts (185,125) Adv (225,155)
12 HSPU
15 Box Jumps (24,20″)

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