Tel 954.680.7877

Thursday 3/13/14


Main – CrossFit

Weightlifting

Snatch (6 x 4- Power, hang, then 2 from floor)

50% x 4, 55% x 4, 60% x 4, 65% x 4, 70% x 4, 70% x 4

WOD

Metcon (Time)

The Bear Complex:
5 Sets of 7 Reps @ 135/95 RX or 115/75 Scaled
Power Clean
Front Squat
Push Press
Back Squat
Behind Neck Press
Each complete series = 1 rep. Must complete 7 reps per set.

Metcon (Time)

For Time:
50 Chin Ups
50 Weighted Situps @ 35/20 KB