9/13/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

500 Meter Row
Track and line drills

Gymnastics

Rope Climb (5)

Rope climb practice

Metcon

Metcon (Time)

2 Rounds:
3 rope climbs
6 hang squat clean thrusters(75,115) Adv(95,135)
9 hang power snatch (75,115) Adv (95,135)
12 box jumps (20″/24″)
15 dumbell snatches (30/50) Adv (50/70)
20 burpees
30 lunges (25,45)

Mobility

banded pigeon stretch
foam roll legs and back

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