140219 Wednesday

Happy Birthday Anne!

Main – CrossFit

Warm-up (No Measure)

AMRAC in 8 minutes:
Mobility + 4-12:
Back Squat,
DB Press,
HPC,
C2B Pull-up/Ring-Row

Strength/Skill Development

Push Jerk (Spend 12 minutes building to a moderate double)

WOD

A. : Max Double Unders in 4 minutes (AMRAP – Reps)

Post total reps completed.

B. : Metcon (AMRAP – Rounds and Reps)

Rest 1 minute

AMRAP in 4 minutes:
6 Hang Power Cleans (~60% of today’s best jerk NTE 135/95lbs)
4 C2B Pull-ups/Ring-Rows

Rest 1 minute

C. : Max Distance Row in 4 minutes (Distance)

Row for Max Distance

Rest 1 minute

D. : Airdyne Max in 4 minutes (Calories)

Post total calories completed.

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