140305

Main – CrossFit

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

Hang Clean & Jerk (5×1 )

Just Above Knee
Work to a Max for the Day

Metcon (Time)

12 Minute AMRAP:
Row 500m (Odd Rounds)
50 Kettlebell Swings (55/35) (Even Rounds)
25 Hand Release Push-ups