131105 Tuesday

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with 6-8:
1-arm DB Thruster,
C2B Pull-up (Strict Rnd 1),
Plank Burpee AFAP,
Box Jumps (step down Rnd 1),
Mobility.

Strength/Skill Development

A1. : Thruster (3-5 x 5. Rest 20s. )

A2. : Toes-To-Bar (7-10 AFAP x 4. Rest 90s. )

WOD

Descending Ladder Pwr Cln/Bx Jmps (Time)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Power Clean (70-80% of multi-rep max NTE 155/105lbs)
Box Jumps (NTE 24/20″)
for time.

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