7/5/16

Warm-up

10 jump squats
8 burpees
200 meter jog

Back Squat (3x4-6 reps @ hap @ 5011 ; 3 min rests )

Metcon (Time)

15-10-5
thrusters 115/65
burpee over bar
double under (150-100-50)

Competition

Metcon (Time)

A. 15-10-5
thrusters 155/105
burpee over bar
double under (150-100-50)

5 min rest before continuing on to workout B.

Metcon (Time)

B. 4 rounds
15 hang power cleans 115/75
15 toes to bar

Published on by crossfit reflexion.