06/09/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Weightlifting

B1: Pause Front Squats (3, here 3, viagra approved 2, online 2,1,1,1)

3 Sec Hold at bottom of squat

B2: Glute-Ham Raises (7 x 5)

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Mins

7 Squat/Clean & Jerk 135/95
14 Burpee/Box Jumps 24/20

Extra Work

D: Double Unders (100)

No Singles Allowed!!!!!!!!