4/1/14

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: Seated Strict Press w/ chain (4 x 5)

B1: Jerk Dip (8 x 2)

*Do 1 Jerk dip then 1 Split Jerk, stuff then do second rep of each

B2: Split Jerk (8 x 2)

Gymnastics

C: Muscle-ups (10 x 3, or 6 x 5, or 3 x 8)

*whichever one you choose, each set must be unbroken!

Conditioning

D: 10 min clock (4/1/14) (AMRAP – Reps)

10 min running clock:
100m Run
50x Ab Mat Sit-ups
200m Run
25x C2B Pull-ups
With remaining time: Suicides