Friday 5-6-16

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

  • Pendlay Row (5x8)

Metcon:12min

  • Metcon (Weight)

EMOM
1-4 8 Push Press
5-8 5 Thrusters
9-12 8 Front Squats