SATURDAY 12-05-15

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:20min

  • Baseline (Time)

500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

This is a test or retest...go 100% and try to PR.

Weightlifting

  • Shoulder Cluster (3x)

With approx. 90% 1RM Perform 4s eccentrics followed by 10s rest to failure. Immediately drop weight in half and perform AMRAP

differentiate reps in comments