131108 Friday

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with 5-8:
OHS,
Pull-up (Strict Rnd 1),
1-arm DB Press,
Battling Ropes 30 seconds,
Mobility

Strength/Skill Development

Axle Shoulder to Overhead (7, 5, 3, 7, 5, 3. Rest 2 minutes )

Utilize push-press or push-jerk.

WOD

Metcon (AMRAP – Rounds and Reps)

Complete 3 sets of:
AMRAP in 3 minutes:

9 Axle Deadlifts (Today’s best Sh2OH 3RM)
7 Box Jumps (NTE 24/20″)
9 H/R Push-ups

Rest 1 minute b/w sets. Pick up where you left off.