131019 Saturday

Main – CrossFit

Warm-up (No Measure)

AMRAC in 15 minutes with 6-12: Thruster,
DB Snatch alternating,
TGU,
C2B Pull-up,
Mobility.

Strength/Skill Development

Front Squat (5, 5, 5, 3, 3, 3. Rest 2 minutes. )

WOD

Metcon (Time)

Complete 3 Rounds for time:
20 DB Snatch, alternating
30 ft Bear Crawl
30 Sit-ups
30 ft Bear Crawl

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