Amanda

Warm-up:

Complete individual warm-up prior to class.
The CrossFit Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Overhead Squat with PVC  
  3. Sit-ups  
  4. Back-extensions  
  5. Pull-ups  
  6. Dips

Announcements:

Sign up now for the Never Too Strong Seminar on Sept 27-28. Its $149!

Mobility:

Quad/Hip Opener: Wall Stretch

Lift:

Back Squat
70%x5
75%x3
85%x1 AMAP
Try to get 7 or more.

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

Wod:

Amanda
 
Muscle-ups
Squat Snatch 135/95lbs
 
9, 7, and 5 reps for time.
Time Limit: 15 Minutes