131018 Friday

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 min with 6-8 of:
OHS,
T-Push-up,
DB Snatch,
K2E,
Mobility.

Strength/Skill Development

A1. : Deadlift (@ 22X1; 6, 4, 2, 6 )

A2. : 1-arm DB Press (21X1; 5-8 x 3. )

WOD

Metcon (3 Rounds for time)

At the top of every 5 minutes:
8 Deadlifts (~40% of today’s best DL x 6 NTE 135/95lbs)
6 Hang Power Cleans
4 Shoulder to Overhead
400m Run