30949 Jay Dr.
Spanish Fort, AL 36527
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Tuesday 7/8/2014 WOD

July 08, 2014

Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Snatch (6×5)

First 3 sets from hang. Last 3 sets from the ground

Metcon

Metcon (AMRAP – Reps)

Five rounds for max reps of:
60 seconds of Burpee Pull-Ups
60 seconds Ring Dips
60 seconds Box Jump Overs
60 seconds Rest

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