Main – CrossFit
Warming Up (No Measure)
10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.
Hang Clean (6 sets of 2 @ 70% )
Metcon 7/3/14 (Time)
For Time: 30 Pull ups, 20 Push Press (95, 65), 20 Front Rack Lunges (10 each leg walking or stationary)(95, 65), 20 C2B Pull Ups, 20 Push Press (95, 65), 20 Front Rack Lunges (10 each leg walking or stationary)(95, 65), 10 Burpee Ground to Overhead (95, 65).
The Burpee Ground to Overhead involves doing a burpee facing your barbell then immediately doing a Ground to Overhead or a Power Clean to a Press. Oh and C2B is “Chest to Bar” if you didn’t already know.