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Monday

December 1, 2014

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
Weightlifting
Power Clean (3-3-3-3-3)
Metcon
DT (Time)
5 Rounds for time:  
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#


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