02/10/2014

Main – CrossFit

Warm-up

Warm Up (No Measure)

Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause

Clean & Jerk Practice (No Measure)

5 Min:
Focus on Technique
Never over 40% of 1 RM

Weightlifting

Back Squat (10 Mins to Find HS or 1RM)

Metcon

C2 Baseline Test (Time)

For Time:
400m Run
40 Air Squats
30 Situps
20 Push Ups
10 Pull-ups
400m Run
All members must test. We will re-test as a box in 45 days.

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