9/27/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

2 rds:
200 meter run
5 T2B strict
10 thrusters with bar
15 lunges with bar

Overhead Squat (3×3 (55%-75%) of 1RM)

Metcon

Metcon (AMRAP – Reps)

3 min amrap: 15 sec rest b/t each amrap
8 Thrusters (65,95)
8 Burpees

3 min amrap:
8 Power Cleans (65,95)
8 Burpees

3 min amrap:
8 Thrusters
8 Burpees

3 min amrap:
8 Power cleans
8 Burpees

3 min amrap:
8 Thrusters
8 Burpees

Mobility

foam roll quads & back & shoulders
banded hip/quad stretch

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