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131007

7
Oct

131007

Main – CrossFit

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Games Prep Weightlifting

Clean and Jerk (use 80% of max)

Metcon

Metcon (Time)

21-15-9

Hang Clean 135/85
Front Squat 135/85
Push Press 135/85

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