Friday 051316

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Stay Strong CrossFit – CrossFit

Warm-up

750m Row

3 RD’s

10 Air Squats

5 Burpee Pull Ups

20s Banded Hamstring Stretch

Movement Prep:

2 RD’s

8 Muscle Cleans

4 Tall Power Cleans

Weightlifting

15 minutes to build to a 3 RM power clean, then drop down to 90% for 2 more sets.

A1: Power Clean (Find 3 RM)

A2: Power Clean (2 x 3 @90% of A1)

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

5 Box Jumps (24/20”)

10 Slammers (45/35#)

15 AKBS (53/35#)

RX+ Grab a partner and do this syncro if you would like