07.28.2014

Main – CrossFit

Warm-up

* 30/20/30
3 Rounds:
10 Goblet Squat
6 Power Clean
6 Front Squat
6 Bent Over Row

Weightlifting

A): Front Squat (15:00 to build to a 1RM for the day)

B): Weighted Chin Ups (8:00 to build to a 1RM for the day)

Metcon

CP-Battery

Metcon (Weight)

OTM x 14:00
odd- 1 Power Clean @ 80% of Clean
[or 90% of Power Clean]
even- 7 T2B

Skill

Every 1:30
A1) Swing 10-10-10-10 [HVY] (# 124/# 88)
A2) Leg Less Rope Climb 1-1-1-1
——————————————————
GHR
4 x 6-10

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