071817

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

10 Pass throughs

10 Overhead squats

10 Jump squats

Skill Work

10 sec Hang Pull up test (AMRAP – Rounds)

Hang for 10 seconds performing 1 pullup every hang for as long as possible. Continue for a total of 30 pullups or failure

Metcon

Bruce Willis is dead the whole time (Time)

30 Burpees then:

4 RFT

10 Hang power snatch

10 Overhead Squat

10 Box Jumps

Rx 115/80 24/20

Rx+ 135/95 30/24

15min Cap

Cool Down

Cool Down 1 (No Measure)

-5 ea. side Lunge and Reach

-Leg on Box Hamstring -Stretch for 30 sec. each

-twisting bar hang 20 sec.

-Wall ball straddle stretch for 2 min