CrossFit 140612

Group Warm-up:

Pull Day Warm-up
 
Complete individual warm-up prior to class.
Run 400m
Then 3 rounds of:
  1. Snatch w/bar x10
  2. Clean w/bar x10

Announcements:

Yoga on Saturday & Sunday!

Mobility:

Quad/Hip Opener: Wall Stretch

Pull Day:

Snatch 2x3 @ 60% of Snatch 1RM
Clean 2x3 @ 70% of C&J 1RM
Sumo Deadlift 2x3 @ 75% of DL 1RM
Deadlift 3x3 @ 85% of DL 1RM

Skills & Technique: (Click below for links to more info)

Wod:


2 Rope Climbs
20 Wall Balls 20/14 lbs 10'
Run 200m
 
15 Minute AMRAP