FRIDAY 10-30-15

Warm-up:15min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Metcon:21 min

  • Form: Metcon (AMRAP - Rounds and Reps)

7min AMRAP
2,4,6,8,10,12....Etc
Deadlift
Pushup
7min Rest

  • Form: 2nd Metcon (AMRAP - Rounds and Reps)

7min AMRAP
2,4,6,8,10,12....Etc
Hang Power Clean
Air Squat

  • Con : Metcon (AMRAP - Rounds and Reps)

7min AMRAP
2,4,6,8,10,12....Etc
Deadlift 185/135
Ring Push-up

  • Con : 2nd Metcon (AMRAP - Rounds and Reps)

7min AMRAP
2,4,6,8,10,12....Etc
Power Clean 135/95
Front Squat

  • Int  : Metcon (AMRAP - Rounds and Reps)

7min AMRAP
2,4,6,8,10,12....Etc
Deadlift 225/155
HSPU

  • Int: 2nd Metcon (AMRAP - Rounds and Reps)

7min AMRAP
2,4,6,8,10,12....Etc
Power Clean 155/105
Pistol