Saturday 4-9-16

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

  • Suitcase Deadlift (3x5e)

Metcon:12min

  • Metcon (Time)

3rds
400m Run
10kb Snatch R/L (20/12 - 32/24)