140203 Monday

photo (4)

photo (4)

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 4-8:
Hang Squat Clean,
C2B Pull-up (Strict to start),
Burpee Box Jump,
Hip Extension (Hold weight as able).

Strength/Skill Development

A1. : Back Squat ( @20X1; 8, 6, 4, 8. )

A2. : Weighted Pull-ups (@ 21X0; 1-3 x 4. )

WOD

Metcon (AMRAP – Rounds and Reps)

Complete 5 sets of:

AMRAP in 60s

2 Hang Squat Clean (60-70% today’s best BS x 8 NTE 165/115)

4 Burpee Box Jump (NTE 20/16″)

Rest 60s
Pick up each round where you left off.

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