06.23.2014

Main – CrossFit

Warm-up

* Hip Activation
* 30/20/30
* 30 banded good mornings
* 7 Rds:
Bear Complex w/ empty BB

Weightlifting

A): Back Squat (50% x 8; 60% x 8; 70% x 8+; rest 2:00 )

B): Front Squat (50% x 8; 60% x 8; 70% x 8; rest 2:00 )

Metcon

Metcon (Time)

4 Rounds:
:30 L Side Plank
:30 Hollow Body
:30 R Side Plank
:30 Superman
100 DU

Skill

Every 1:00
A1) Swing 10-10-10 [HVY] (# 124/# 88)
A2) Leg Less Rope Climb 1-1-1
——————————————————
GHR
3 x 6-10
——————————————————
For 5:00 Pistols 31X1 to box at knee height

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