140211 Tuesday

13045_crossfit_full_0010

Main – CrossFit

Warm-up (No Measure)

AMRAC in 8 minutes with 5-12:
Back Squat,
RIng-Row–> C2B Pull-up,
Hip Extension (Add weight as able), Rebounding x 20s.

Strength/Skill Development

A1. : Sumo Deadlift High Pull (TnG x 6-8 x 4. Rest 30s. )

A2. : DB Push-Press ( x 8-12 x 4. Rest 30s. )

A3. : Double-Unders (AMRAP in 30s x 4. Rest 90s. )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes:

3 C2B Pull-ups (Ring-row sub x 6)

6 SDHP (70-80% today’s best x 8 NTE 105/70lbs)

12 Burpees

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