5/10/17

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Push ups

20 Pull ups

20 Air Squats

Skill Work

Pausing Back Squat (5×2)

Metcon

Power Hour (Time)

5 Rounds for time

9 Power cleans

6 Power Jerk

3 Power Snatch

15 min CAP

Rx 135/95

Rx+ 165/115

Cool Down

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side