Friday 052716

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Stay Strong CrossFit – CrossFit

Warm-up

800m Run

2 RD’s

12 Banded Sampson Lunges ea. Leg

30 sec Sink Stretch

2 RD’s

4 Hang Muscle Clean

4 BHN Push Press in Split Stance

4 Tall Split Jerks

Weightlifting

Every 2 Minutes on the Minute Complete 1 Clean & Jerk.

Set 1 & 2: @ 60%

Set 3 & 4: @ 70%

Set 5 & 6: @ 80%

Set 7: @ 85+%

Clean and Jerk (1 x 1 )

WOD

A: Metcon (Time)

4 Min to Complete:

500m Row

(Rx+ 750m Row)

B: Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

15 Pull Ups

30 DU’s

15 Toes 2 Bar

30 DU’s

L1( 2:1 Singles/ Knees 2 Elbows)

C: Metcon (Time)

4 Min to Complete:

500m Row

RX+(750m Row)