07.23.2014

Main – CrossFit

Warm-up

3 Rounds:
10 KB swings
5 SJ
100m Run
10 Walking Lunge

Weightlifting

A): Deadlift (E2M; 1×3 @ 70%; 1×3 @ 80%; 3×3@ 90% )

B): Split Jerk (E2M; 1×3 @ 70%; 1×3 @ 80%; 3×3@ 90% )

Metcon

Mixed Modal Aerobic

Metcon (2 Rounds for reps)

AMRAP in 10:00
6 Strict Pull ups [any grip]
6 Push ups [any grip]
6 Squats

——-rest 5:00———

AMRAP in 10:00
A1: 10 Ball Slams
A2: KB Lunge
A3: Plank

Skill

*HPSU – 3x max reps
*Supine Ring/Bar Row – 5x max reps
*Handstand Hold – :20/:10 x 8

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