7
Jul
07/07/14
Main – CrossFit
Warm-up
A: Coaches Choice (No Measure)
Strength
B: Metcon (Weight)
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Conditioning
C: Metcon (Time)
For time:
Run 1000 Meters
95/65 lb Hang Power Snatch x 40 reps
Toes to Bar x 30 reps
95/65 lb Shoulder to Overhead x 20 reps
100 Double Under (Buy Out)