09/05/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
4 Min @ Moderate Pace
5 Air Squats w/ :03 Pause
5 Fire Hydrants
5 Bird Dogs
5 Cobras

Weightlifting

Back Squat (1 x 20 @ 50%)

Metcon

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
***25:00 Time Cap***

Mobility

Forearm Lax Ball Smash
+
Calf Lax Ball Smash

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