140620 Friday

photo (91)

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 6-12
Back Squat,
KB Windmill,
Slammer Box Step-up,
Toes 2 Bar.

Strength/Skill Development

Hang Clean + Front Squat Complex ( 3-5 x 4. Rest 2 MInutes)

If the clean is a power clean squat the bar to complete the rep. One squat per rep.

WOD

Metcon (Time)

4 Rounds of:

16 Box Step-ups with Slammer on Shoulder-alternate sides after 8 reps (NTE 24/20″)

12 Slammers (NTE 30/20lbs)

8 Toes 2 Bar
Sub Toes 2 Rings or Plank Burpees as need for T2B.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>