FRIDAY 8-7-15

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

take a few extra minutes on this warm-up by try to make each round slightly harder/heavier.

Metcon

  • Gwen (Weight)

Clean & Jerk 15-12- and 9 reps   

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets