08.25.14 Monday

Main – CrossFit

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(No Measure)

3min DU Work
5 Each Partner Backward Toss
5 Each Partner Forward Squat/Toss
Backward Toss focus on full hip extension with long arms.
Foward Toss focus on med ball clean into squat.


Clean (3-3-3-3-3)
Squat, power, or hang
12 minute Cap
Working on technique and speed over weight.
Athlete to “add extra performance” to record lift.

Metcon (Time)

4 Rounds for Time:
1 Rope Climb (10 ring rows)
10 Ring Dips
20 Wall Balls (20/14#)

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