Monday 130930

Main – CrossFit

Warm-up

Warm-up (No Measure)

AMRAC in 10 minutes with 4-8:
HPC + FS
1-arm DB Press
Strict C2B Pull-up
Hip Extensions
1-2 Minutes Mobility

Strength/Skill Development

Front Squat (20 minutes to build to a 5RM )

WOD

Metcon (Time)

AMRAP in 8 minutes:
2 Squat Cleans (70% of today’s best 5RM FS)
4 C2B Pul-ups/Ring-Rows-tough
6 Burpees Over Barbell

Cash-out

Overhead Walking Lunge in 60s (Distance)

Hold plate overhead NTE 45/25lbs.

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