01.09.14 Thursday

Main – CrossFit

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Warm-up (No Measure)

3min DU work
Then 3 Rounds:
10 KBS
10 Goblet Squats
10 Single Leg Romanian DL w/ KB (5 ea side)

MOBILITY

10 T pushup
10 Scorpion
10 Iron Cross
10 Superman

Metcon (AMRAP – Rounds and Reps)

5 rounds
AMRAP in 3 min. of:
3 power clean (135/95)
6 shoulder to overhead anyway (135/95)
9 toes to bar
rest 1 min. between rounds