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112513 CrossFit

25
Nov

112513 CrossFit

Main – CrossFit

Warm-up (No Measure)

3 rounds of:
2x Bear Complex 75/55, 95/65, 115/85
Instep + Hip Flexor + Pigeon
5 Strict Pull-ups
5x Dislocates
15 Squats

Then, 5 extra minutes warming up to work weight for met-con.

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

500m Row (Time)

Max Effort 500m Row