12.26.2014

Main – CrossFit

Warm-up

3X

5 Goblet Squats

5 Barbell Jump Squats

3 Seated Box Jumps

Think *Explosive!*

Weightlifting

A): Back Squat (Work up to 3rm; 15:00)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 7:00:

3’s Ladder

3 T2B

3 PC and S2O 135/95
3/3, 6/6, 9/9, 12/12, etc….

Accessory

Metcon (Weight)

3x

A) Back Ext. – 10

B) Landmine Row – 12/12

C) Banded Face Pulls – 12

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