09/18/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Metcon (Weight)

Every 90 seconds, stomach for 15 minutes (10 sets):

Power Clean & Jerk x 3 reps @ 70-80%

Conditioning

C: Metcon (Time)

4 Rounds

10 Front Squat 135/95
10 HSPU
10 Pull Ups

Extra Work

D: GHD Situps (3 x 20 )