140304 Tuesday

Father-Son Burpees!

Father-Son Burpees!

Father-Son Burpees!

Main – CrossFit

Warm-up (No Measure)

AMRAC in 15 minutes with

Mobility + 5-10:

1-arm DB OHS,
Dip,
RKBS,
Goblet Squat,
Hip Extension.

Strength/Skill Development

Clean Complex #1 (12 minutes to build to a tough complex. )

Power Clean + 1 Front Squat, Hang Power Clean + 2 Front Squats

WOD

Metcon (AMRAP – Reps)

AMRAP in 8 minutes of:

8 Goblet Squats (NTE 2/1.5 pd)
12 Russian KBS
24 Lateral Jumps over KB

Compare to Monday 130520.

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