131109 Saturday

Main – CrossFit

Warm-up (No Measure)

AMRAC in 15 minutes with 6-10:
Sumo Deadlift,
T-Push-ups (Rnd 1)–>Dips,
Snatch Press-under,
C2B Pull-up (Strict 1st Rnd),
Mobility,
NTE 3 Rnds.

Strength/Skill Development

Power Clean (TnG 3-5 x 4. Rest 2 minutes. )

Partner WOD

A. : Metcon (AMRAP – Rounds and Reps)

With only 1 person working at time complete
AMRAP in 8 minutes of:
5 Power Cleans (50-60% of today’s 5 rep)
5 Burpees over Bar

Rest 4 minutes

Metcon (Distance)

AMRAP in 8 minutes
150m Row
1 rower per team.

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