07/04/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B1: Metcon (Weight)

Back Squat

*Set 1 – 60% x 5 rep
*Set 2 – 70% x 3 rep
*Set 3 – 80% x 3 rep
*Set 4 – 90% x 1 rep
*Set 5 – 95% x 1 rep

B2: Banded KB Swings (5 x 10-12)

Conditioning

C: “Grace Meets Helen” (Time)

30 Power Clean & Jerk 135/95

3 Rounds

400 m Run
21 KB Swings 53/35
12 Pull Ups