140724 Thursday

Shanna with 2013 CF Games Champ Sam Briggs!

Main – CrossFit

(No Measure)

AMRAC in 12 minutes with
Mobility + 6-12:
Back Squat,
1-arm DB Press,
Plank Roll,
C2B Pull-up(Strict Rnd 1).

Strength Development

A1. : 1-arm DB Push-Press ( x 4-8/arm x 4.)

A2. : Barbell Row (@ 21X1; 4-8 x 3. )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

12 Power Cleans (Today’s best BB Row x 8 NTE 135/95lbs)

300m Run

9 Power Cleans

200m Run

6 Power Cleans

100m Run

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