04/08/15

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: 3 Position Clean + Jerk (7 x 1 )

floor, visit this site hang, stomach power position

Extra Work

C1: Toes-To-Bar (4 x 1:00 Max Reps)

C2: BTN Push Press + 2 Snatch Balance (4 x 3 )

Behind The Neck

Conditioning

D: Metcon (Time)

3 rounds of-

A) Row 500m All Out

Rest 1:00

B) Row 500m @ 80% of all pace from A

Rest 1:00

Try to hold no more than +/- :05 deviation for all 3 all out 500s.