2/14/14

Main – CrossFit

Warm-up

Dynamic Flexibility (No Measure)

*20 reps of each
(this is a dynamic warm-up and everything should be done with quick movements)

Roll Back to Hurdler Stretch
Cross w/ leg swing
Scorpions
Pass Through w/ forward lunge
Around the World (10 left/10 right)
3 Rounds

Weightlifting

A: Deadlift (1 Rep Max (10-8-5-3-1…1…1))

*15 min to establish 1RM

B: Back Squat (1 x 12 @ 90%)

*break up any way

Metcon

C: 3 Rounds (2/14/14) (Time)

9x Snatch (135/95)
18x C2B

*Partner 1 does 1 full round, approved then partner 2 does 1 full round. Each person completes 3 rounds.
Rest 3 Min

D: 10 Min AMRAP (2/14/14) (AMRAP – Rounds and Reps)

6x Front Squats (185/125)
12x Box Jumps (24/20)

*Partner 1 does 1 round, partner 2 does 1 round. Keep switching for 10 min.