140407 Monday


Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 4-8:
Squat Clean
KB Good Morning
BTNP &/or HSPUS (Strict Rnd 1)
C2B Pull-ups (Strict Rnd 1)

Strength/Skill Development

A1. : Romanian Deadlift (@ 2010; 5-8 x 4.)

A2. : Axle Shoulder Press (@ 21X1; 5-8 x 3)

A2. : Handstand Push-ups (AMRAP in 30s x 3. Report total reps. )


Metcon (Time)

Complete 4 Rounds:

4 Squat Clean (~50-60% today’s best RDL x 8 NTE 155/105lbs)

8 Box Jump Overs (NTE 24/20″)

200m Row

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