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08.27.2014

Main – CrossFit

Warm-up

3 Rds:
10 Ring Rows
10 Db Press
5 Paused OHS
:20 Hollow Body
20 DU

Weightlifting

A): Overhead Squat (E2M; 1×3 @ 70%; 1×3 @ 80%; 3×3@ 90% )

B): Weighted Pull-ups (E2M; 5×3; Build up to the heaviest for 3×3 )

Metcon

Mixed Modal Aerobic

Metcon (3 Rounds for reps)

3 Rounds:
AMRAP in 3:00
20 Wall Ball
10 T2B
Rest 1:30

Skill

• 100 Double Unders
*5 Rds on a Tabata clock:
Supine Ring/Bar Row – max reps
Handstand Hold – :20
*Max Handstand Walk – 4:00
*15:00
Sled Drag @ 90/45#

Clean from blocks [above knee] (3-3-3-3-3)

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