“1st day prep for 2014 games”

CrossFit

Warm-Up / Skills

2 rounds:
-10 pull ups
-10 wall ball
-10 burpees

Then

Skill Practice TABATA:

-8 rounds (4 mins) of Handstand holds

View Public Whiteboard

“”4/9/13″”

10 min AMRAP:

-3 power cleans @ 60%
-6 burpees
-100m run

rest 4 mins

5 rounds:
-15 push ups (no HR)
-15 DU
-15 Deadlift (use same bar as clean)

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: the score for this work out is how many rounds/reps you get in the AMRAP, the second half of the work out is for completion