140122 Wednesday

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Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes:
Mobility + 4-8:
Clean Pull,
Box Jump (Step down Rnd 1)
1-arm DB OHS,
Pull-up (Strict Rnd 1).

Strength/Skill Development

A1. : Squat Clean (4, 4, 2, 2, 2. )

A2. : Kneeling Torso Row (@ 21X0; 4-6 x 4)

WOD

Metcon (Time)

18, 15, 12, 9, 6, 3
Slammer (NTE 40/25)
H/R Push-ups
Box Jumps (NTE 24/20″)

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