140321 Friday

Clear skies & construction equipment = hope that paving will happen today!!

Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes with
Mobility + 4-8:
Hang Squat Clean,
Plank Burpee Over Bar,
Turkish Roll-up,
Bent Over DB Row

Strength/Skill Development

A1. : Single leg Romanian Deadlift (@ 20X0; 6-10 x 3)

A2. : Turkish Get Up (x 2/arm x 3. )


Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes of:

4 Hang Squat Cleans (Best 1-leg RDL x 10 NTE 135/95lbs)

8 Plank Burpees Over the Bar

32 Double Unders

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