Monday, 3/14/11

The Crossfit Games Open Starts Tomorrow Tuesday! 
We will do a couple light metcons and hit the first open metcon hard on Wednesday!
 If you haven't  signed up yet, it's not too late-- only $10 for a  worldwide competition!


Warm-Up

Rony: some heavy swings...

6 x Sled Drag 50m
Dynamic Warm-Up/Burg WU

Strength:
ME Back Squat
--Then drop down to 80% and do a set of max reps
Sumo DL: 5, 5, 5 (increasing weight)
Glute Bridges: 2 x 20

MetCon:
5 RFT of:
Run 200m
1 Rope Climb, 15'
Row 200m

Endurance: Rest


Technique:
Skill Practice:
DU's
Squat Clean/Snatches