05/19/15

CrossFit Point Break – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B1: Shoulder Press (4 x 3 )

B2: Bent Over Row (4 x 10 )

B3: Banded Face Pulls (4 x 20 )

Competition Strength

C: Clean (5 x 2 ( just above knee))

D: Split Jerk (5 x 2 )

Conditioning

E: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

10 Deadlift 185/115

15 HR Push Ups

10 Burpee’s over Bar

Competition Conditioning

F: Metcon (Time)

For time:

Run 800m

30 Muscle-Ups

Run 800m