06/30/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Metcon (Weight)

Five sets of:
Snatch Pull + Hang Full Snatch + Full Snatch

Rest as needed

Build to Heaviest Load!

C: Metcon (Weight)

Every two minutes, store for 10 minutes (5 sets):
Overhead Walking BB Lunges x 16 steps

Use the heaviest load you believe you can handle for all five sets.
Good starting loads might be 115/75 lbs…and move up from there if you’re handling it well.

Conditioning

D: Metcon (Time)

4 Rounds

8 Power Cleans 135/95
16 Box Jumps 30/24
8 S2OH 135/95
16 Ring Dips