10/21/2014

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

3 Rounds

10 Slam Balls

10 Push Ups

10 Lunges (per leg)

Weightlifting

Shoulder Press (10 Min Build to HS)

Power Clean (10:00 EMOM @ 50-60% of 1 RM (3-4))

Metcon

Metcon (AMRAP – Reps)

For Reps:

3:00 max WB (20/14)

2:00 max Box Jump/Step Downs (24/20)

1:00 max Burpees

Mobility

:90 Pigeon Stretch (per leg)

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