Friday 8-12-16

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

Strength:25min

  • Dan John's Complex E (3x5)

Power clean
Military press
Back squat
Good mornings
Behind the neck press
Front squat

5 reps of each movement -- add weight each time -- press will be limiting weight

Metcon:10min

  • Metcon (3 Rounds for time)

3x200m