Thur20160414

CrossFit Crescent – CrossFit

 

Warm-up (No Measure)

Run, row or jump rope @ easy pace

Dynamic hip & shoulder mobility of choice

2 sets of:

1-3 skin-the-cats

10 goblet squats

2 set of:

5 empty bar front squats

5 strict pull-ups or 10 ring rows

Empty bar hang squat clean warm up

Metcon (Weight)

FITNESS

A. Hang squat clean, 8:00 of practice, building to a tough double if everything looks good

SPORT

A. Hang squat clean, build to a tough double in 8:00

+

Metcon (Weight)

B. Front squat, 4-4-2-2, 20X1; 2:00 rest

Metcon (Time)

FITNESS

4 sets:

Max strict pull-ups or 5 negatives, 51A1

200m run, increasing effort so last set is 100%

:90 rest”

SPORT

4 sets:

Max strict pull-ups

200m run, increasing effort so last set is 100%

:90 rest

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