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Wednesday

April 13, 2016
Warm-up
800m run
Mobility
5 mins
Warm-up
Crossfit Warm Up
10 Reps each:
Samson Stretch (15-30 seconds)
Overhead Squat
Sit-up
Back-extension
Pull up
Push up
Weightlifting
Power Clean (5-5-5-5-5)
Metcon
Rest 3 min Between WODs
Half will start on on Squat
Half will start on Rower
Tabata Squat (AMRAP – Reps)
20 seconds max reps :10 seconds rest x 8 sets
Score is Lowest number in any of the 8 sets
1000m Row (Time)
Max Effort 1000m Row


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