150227 Friday

Main – CrossFit

Max Effort Anterior … Get Strong … Push Press!

WARM-UP

20:00

8min … GPP

30 Dubs /60 Singles

20 BB Squats

15 Sit-ups

10 Four Square Hops

8min … Mobility Work

@17:00 … Burgener Warm-up

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SKILL

5:00

Hand Stand Stuff

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STRENGTH

15:00

Push Press (Work to a 3 rep max)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

BB Complex @70%(Push Press)

1 DeadLift (back to floor)

1 Power Clean (back to hang)

1 Hang Power Clean & Jerk (back to floor)

1 Bar Hopping Burpee

Climbing Reps

1 of each, 2 of each … etc.

Score is rounds & reps

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