09/16/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
20m Frankensteins
20m Spider Man Walks
20m Duck Walks
20m Reverse Lunges

Weightlifting

Farmer’s Carry (400m (2/1.5))

Weightlifting

Power Clean (5 x 3 @ 80%)

:60 rest btw sets

Metcon

Metcon (Time)

5 Dead Lifts (115/75)
4 Hang Power Cleans (115/75)
100m Sprint
:90 rest
x 6

RX+
(155/115)

Cool Down

2:00
Squat Wall Therapy

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