Friday 05/01/2018 – January 5, 2018


Friday 05/01/2018

Movement Prep
2 x
200m Run
12m straight legged bear crawl (active shoulders)
9 Kipping swings
6 Barbel goodmornings

Strength & Conditioning
Shoulder Press (8,8,8)
3,1,x,1 tempo
Sumo Deadlift (8,8,8)
3,1,x,1 tempo

Metcon
CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Extras
3 rounds
Max unbrocken double unders
15 barbell curls
10 db Hammer curls
5 supine strict pull ups

rest 2min after each round

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