08.21.14 Thursday

Main – CrossFit

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(No Measure)

200m Run
30 DU / 90 SU
10 Jumping Squats
9 Ring Rows
8 Ring Dips

Weightlifting

Weighted RDL 10x
Movement review, deadlift, clean, snatch
Burgener Warmup with PVC or empty bar

Metcon (Time)

8 deadlifts (135/95)
7 cleans (135/95)
6 snatches (135/95)

6 deadlifts (135/95)
5 cleans (135/95)
4 snatches (135/95)

4 deadlifts (135/95)
3 cleans (135/95)
2 snatches (135/95)