04/10/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

800m Jog
+
Dynamic

Weightlifting

Snatch Tech Work

5 Muscle Snatches
5 Scare Crows
5 Power Snatchs

Gymnastics

Double-Unders

7 Mins Practice

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP @ 60%
200m Run
5 Wall Walks
10 KBS (1.5/1)
15 Slam Balls (30/20)

Mobility

Couch Stretch
1:00 per leg
x 3

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