130107 Tuesday

Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes:
Mobility+ 6-12:
Back squat,
Toes to Bar/Rings,
KB Good morning.

Strength/Skill Development

A1. : Romanian Deadlift (@ 2010; 7-10 x 3)

A2. : Weighted Dip (@ 20X1; 4-6 x 3)

A2. : Weighted Ring Dip (@ 20X1; 4-6 x 3)

Partner WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes:

P1: Row 250
P2: AMRAP while P1 row:
HPC x 5 (50-60% multi-rep max NTE 115/75lbs)
TTB x 5
Pick up where your partner left off.

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