03/04/15

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Squat Clean and Jerk (Establish 1RM in 15 Mins )

Extra Work

C1: Handstand Push-ups (3 x 6-8 STRICT )

C2: Bar Muscle-ups (3 x 3-5 UNBROKEN )

Conditioning

D: Metcon (Time)

For Time:

30 Front Squat 115/75

500 M Row

30 OHS 115/75

500 M Row

30 Back Squat 115/75

100 ABMAT Situps