09/29/2014

Main – CrossFit

Warm-up

Super Hero Warm Up (No Measure)

400m Jog
+
4 Mins @ Medium Pace:
10 Super Mans
10 Spider Mans
10 Aqua Mans (per side)

Gymnastics

Hollow Rocks

:30 Max Effort Rocks
:60 Rest
x 4

Weightlifting

Front Squat (3 x 2 @ 90%)

Metcon

Metcon (Time)

5 Rounds
400m Run
15 Hang Power Cleans (95/65)

RX+
(135/95)

Mobility

:90 (per leg) Abductor Rumble Roll

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