10/03/2014

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

4:00 @ Moderate Pace

5 Dive Bombers

5 Spider Man Lunges

5 Shoulder Reach Throughs

5 Scap Push Ups

Weightlifting

Back Squat (1 x 20 (add 5-10#))

Metcon

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

Mobility

2:00 Forearm Smash

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