140710 Thursday

photo (9)

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility +
Overhead Squat,
1-arm DB High-pull,
Axle OH WL,
Ring-row (pause against chest).

Strength/Skill Development

A. : Continental Clean (10 minutes to a double )

B. : Axle Overhead Walking Lunge (x 10-16 Steps x 3. Rest 1-2 Minutes. )

WOD

Complete 4 Rounds of A1/2:

A1. : Metcon (AMRAP – Reps)

30 seconds AMRAP Overhead Squat (50-60% multi-rep max NTE 115/75lbs)

Rest 30s

A2. : Row 30 seconds (Calories)

Post combined calories from all sets.
Rest exactly 30s before returning to A1.

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