11/19/2014

Main – CrossFit

(No Measure)

Run 200/Run 250

Then with remaining time AMRAP:

10 Air squats

5 Pull ups

Mobility:

Couch Stretch

Foam Roll Hamstrings/Quads/IT bands

Muscle-ups (Skill work for 15 Minutes)

Metcon (No Measure)

Steady State:

5 rounds -Not for time

Run 400

5 walk ups

15 Back extensions

A: Metcon (Time)

4 Rounds for time

10 squat Cleans to thruster-65lbs/45lbs

15 burpees
If you can’t do squat cleans-power clean the bar then perform a thruster every time for 10 reps

B: Metcon (Time)

4 Rounds for time of:

10 Squat Clean to thrusters-95lbs/65lbs

15 Burpees
If you can’t do squat cleans-power clean the bar then perform a thruster every time for 10 reps

C: Metcon (Time)

4 Rounds for time of:

10 Squat Cleans to thruster 135lbs/75lbs

15 Burpees

D : Metcon (Time)

14 Min AFAP

4 Rounds for time of:

10 Squats Clean to Thruster 155/105

15 Burpees

After 4th round complete Max Reps Muscle Ups.
In your notes record total number of Muscle ups

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