07/14/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Metcon (Weight)

Every minute, pharmacy on the minute, for 15 minutes:

Snatch x 2 reps

(reset before each rep)

Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%
Minutes 11-15 – 85% or more

Conditioning

C: Metcon (Time)

3 rounds for time of:

Run 400 M
10 Chest 2 Bar Pull Ups
15 Thrusters 95/65
10 Box Jump Overs 24″/20″