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131014

14
Oct

131014

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 Complex 2 (build to a max complex)

3 Power Cleans
2 Front Squats
1 Push Jerk

Metcon

Metcon (Time)

3 RDS

run 400m
20 Wall Ball 20/14
20 Power Clean 95/55

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