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Friday

March 27, 2015
Warm-up
1000m row
Mobility
5 mins
Crossfit Warm Up
10 Reps each:
Samson Stretch (15-30 seconds)
Overhead Squat
Sit-up
Back-extension
Pull up
Push up
Snatch Warm-up
Weightlifting
Hang Power Snatch (3-3-3-3-3)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min. AMRAP
10 KB Swings @ 24kg / 16kg
50 Double Unders
200 m Run

RX + = 32kg / 24kg


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