Saturday 8-6-16

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

Strength

  • Turkish Get Up (3x5e)

Metcon

  • Danny (AMRAP - Rounds and Reps)

20 minute AMRAP of:
30 Box Jump, 24"
20 Push Press, 115#
30 Pull-ups

In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.

To learn more about Danny click here