06/17/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Split Jerk (5,4,3,2,1,1)

Conditioning

C: Metcon (No Measure)

Every 90 Secs for 15 Mins (10 Sets)
1 Full Snatch + 1 Hang Full Snatch 65%-75%
of 1 RM Snatch

D: Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

3 Burpee’s
6 Toes 2 Bar

Blow and Go! All Out Effort!!!!