131024 Thursday

Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 with 5-8:
Goblet Squat,
NGHP,
Inverse Burpee,
DB/KB C&J,
Mobility

Strength/Skill Development

Hang Clean + Front Squat Complex (Hang Clean x 1 + FS x 2. Rest 2 min x 5. )

WOD

Metcon (Time)

Complete 4 RFT:
10 DB/KB C&J (NTE 45/35lbs)
10 Inverse Burpees
200m Shuttle Run (turn every 50m)