140222 Saturday

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Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 4-8:
1-arm DB OHS,
TnG Power Clean,
Axle Press,
Box Jump (Step-down Rnd 1).

Strength/Skill Development

A1. : Deadlift (TnG x 8-12. Rest 30 seconds x 3 )

A2. : Axle Shoulder to Overhead (x 8-12. Rest 2 minutes x 3)

Utilize push-press or push-jerk.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

4 Burpees over the bar

6 Power Clean (~40-50% multi rep max NTE 95/65)

12 Box Jumps (NTE 24/20″)

200m Run