140301

Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Hang Clean (3 Rep Max- 3 Attempts)

Metcon

Metcon (Time)

3 Rounds
400m Row
20 Kettlebell swings (55/35)
10 Toes to bar

Metcon

Optional Make-up

Metcon (AMRAP – Rounds and Reps)

CrossFit Open WOD 14.1
AMRAP 10 Minutes:
30 Double Unders
15 Power Snatches (75/55)