SATURDAY 5-16-15

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

Weightlifting

30min

  • Slow Pull Snatch (5x5)

add weight each time through

Metcon

  • Beau -- 3 wise men (AMRAP - Reps)

Complete as many reps as possible in 4 minutes of:

15 Box Jump-Overs RX = 24”/20”
30 Wall Ball Shots RX = 20/14 lbs