FRIDAY 2-12-16

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:20min

  • Front Squat (5x5)

Metcon

  • Death by Clean and Jerk (AMRAP - Reps)

135/95
Floor to shoulder - shoulder to overhead