10.01.2014

Main – CrossFit

Warm-up

3 Rds:

5 Goblet Squats

5 Press

:20 Plank

Weightlifting

A): Back Squat (5×3; @ 90%+; E3M)

B): Shoulder Press (5×3; @ 90%+; E3M)

Metcon

CP-Battery

Metcon (Weight)

OTM x 14

AFAP

odd – 10 Burpees

even – 1 Clean + Jerk @185/125#

Skill

*5 Rds on a Tabata clock:

Supine Ring/Bar Row – max reps

Handstand Hold – :20

*Max Handstand Walk – 4:00

*15:00

Sled Drag [Backwards] @ 90/45#

Weightlifting

If interested in OLY work, ask.

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