140210 Monday

McBride12-31-12CFA-365-Edit

Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes with 5-10:
BTNP,
1-arm DB High-pull,
Dip,
Goblet Squat,
KBS

Strength/Skill Development

Clean Complex #4 (Take 15 minutes to build to a tough complex. )

3 TnG Power clean +2 Front Squats + 1 Sh 2 OH.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 minutes

30 Kettlebell Swings (NTE 32/24kg)

20 KB Box Step-ups -Alternating (NTE 20/16″)

10 Goblet Squats