Posted: 29th October 2014 by jruffing27 in Uncategorized
Comments Off on 10/29/2014

Main – CrossFit

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A: Junkyard Dog (No Measure)

Youtube junkyard dog warm-up.

Each person performs 10 reps before switching.


-Over and Unders
Go to this video: https://www.youtube.com/watch?v=2fsvvv3oJBg

B: (No Measure)


Snatch (1 rep every 90 seconds for 15 minutes)


Metcon (AMRAP – Rounds and Reps)

5 rounds

2 minute AMRAP

3 snatch grip deadlift 75/55

3 power snatch 75/55

3 overhead squats 75/55

2 minutes rest
Pick up where you left off on each round.

Two groups can go at once. One group works while the other rests.


(No Measure)

MWOD focusing on shoulders, lats, and hip flexors.

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