2/6/14

Main – CrossFit

Warm-up

Dynamic Flexibility (upper) (No Measure)

*20 reps of each done in dynamic/quick movements

Pass Through
Around the world (10 Right/10 Left)
Press (PVC)
Front Squat (PVC)
Ring Dips
Push-ups
100m Run
2 rounds

Weightlifting

A: Split Press (4 x 3)

in split jerk position you will perform a strict press

B1: Push Jerk (5 x 2 (80-90%))

B2: Split Jerk (5 x 2 (80-90%))

Metcon

C: EMOM 10 min 2/6/14 (AMRAP – Reps)

Odd min: 5x Dbl KB C&J (55/35)
Even min: 15x Burpees