140208 Saturday

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Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 5-12:
TnG Deadlift,
Burpee Toes to Bar,
DB Thruster.

Strength/Skill Development

Back Squat (8 minutes to Moderate Double )

WOD

Metcon (3 Rounds for distance)

In 4 minutes complete:

15 Back Squats (@ ~55-65% today’s double NTE 175/115lbs)
20 Burpees AFAP
Max Distance Row

Rest 4 minutes