140103 Friday

Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes with:
Mobility+ 4-8:
TnG Squat Cleans,
1-arm DB High-pull,
Toes-to-bar/rings
KB Good morning.

Strength/Skill Development

Front Squat (Build to a tough double in 15 minutes. )

WOD

Metcon (AMRAP – Rounds and Reps)

Complete 3 Rounds of:

AMRAP in 3 minutes:

3 Squat clean (60-70% of today’s best FS NTE 155/105lbs)

9 Toes to bar

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

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