08/22/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
10 Fire Hydrants
10 Aqua Mans
10 Scorpions (per side)
10 Spider Man

Gymnastics

Pull-ups (Max Effort)

All Levels

Max Effort Strict Pull Ups or Ring Pulls

Weightlifting

Squat Clean (Build to HS or 1 RM)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
SDHP = KBS (2/1.5)
***No exceptions***

Mobility

Acc. 2:00 Corpse Stretch

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