SATURDAY 6-20-15

Warm-up

20min

  • 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

20min

  • Standing Broad Jump (5x5)

record the longest jump in inches of each set and bodyweight

Metcon

  • Metcon (Time)

3 rounds

10 Kettlebell snatches R/L (20/12)
20 Box Jumps (24/20)