Friday, 1/6/12

Warm-Up:
3 Rounds:
40m Sled Drag
5 BTN Push Press (behind the neck)

Dynamic Warm-Up/Burg WU

Beginner Strength:
Squat: 2 x 5, 1 x 5+

Int/Advanced Strength:
10 mins to work up to a 1RM BTN Split Jerk
DE Wide Stance Box Squats: 10 x 2, 55% + bands
GHR's: 3 x 12-15

MetCon:
"2011 Crossfit Games Event #3"
For Time:
5 Rope Climbs, 15'
5 Clean & Jerks 145/115#
4 RC's
4 C&J's 165/125#
3 RC's
3 C&J's 185/135#
2 RC's
2 C&J's 205/145#
1 RC
1 C&J 225/155#
*May do power cleans. Scale as needed.
---Rich Froning: 4:57


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