Wednesday

Main – CrossFit

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Warm-up

10 mins

Bar Complex (No Measure)

Use Naked Bar

3 rounds

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back squat

Movement Prep

10 mins

(No Measure)

Couch Stretch

Banded Shoulder

Metcon

10 rounds (12.17.14) (Time)

10 Wallballs (Rx+30/16)(20/14)

10 Hang Power Snatch (Rx+75/55)(65/45)

10 Three Count Mountain Climbers

*40 minute cap

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