04212017

CROSSFIT

A. Hang Power Clean x1/Power Clean x1/Front Squat x3 - rest 2 min - complex x4

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7 Min AMRAP

5 Burpee Box Jump Overs @24/20

10 DL @225/155

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B1. 2:00 Roll Out Low Back/Hamstrings - rest 1:00 x2

B2. 3 Way Banded Hamstring Stretch - rest as needed x2

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ENDURANCE
OFF

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SPORT

A. Build to a Max in the Complex - Power Clean x1/ Front Squat x3/Jerk x1

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7 Min AMRAP

35 DU

5 Bar MU

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For Time

40 GHD Sit Ups

40 Cal Row

40 Box Jumps

40 Power Cleans @135/95

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20 min z1/mobility