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3-15-17

15
Mar

3-15-17

CrossFit Sona – CrossFit

Warm-up

Basic Warm-Up KC#2 (No Measure)

single file line,

down and back of:

jog,

butt kicks,

high knees,

power skips,

grapevines,

Frankenstein,

walking lunges,

bear crawl,

walking Plank,

Spider-Man Lunges,

knee tug skips

Weightlifting

Back Squat (1 x 2)

20 minutes to find a heavy double back squat

Metcon

Metcon (Time)

For time:

15 Back Squats, 135/95

15 Burpee Over Bars

12 Back Squats, 135/95

12 Burpee Over Bars

9 Back Squats, 135/95

9 Burpee Over Bars

6 Back Squats, 135/95

6 Burpee Over Bars

3 Back Squats, 135/95

3 Burpee Over Bars

Scale 1:

weight 95/65

Scale 2:

weight – pick load

**barbell must be cleaned or snatched from floor to overhead then to back rack position

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