140418

Main – CrossFit

Warm-up

Run + (No Measure)

Run 800m
20 Leg Swings (2×10 each way)
10 Steps Spiderman walk
20 PVC Pass-throughs
20 Overhead Squats (pvc)

Strength

Back Squat (1X8@65%, 1X8@70%, 1X8@75%)

Front Squat (1X5@65%, 2X5@70%)

Conditioning

400m Run (Time)

Max Effort 400m Run
Rest until the 4 minute mark
-Then-

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:
5 Touch&Go Power Clean & Push Jerks (135/95)
25 Hand Release Push-ups