THURSDAY APRIL 14, 2016

CrossFit M3 – CrossFit

Warm-up

Coach’s choice.

Coach-led stretch.

Skill work

Every minute, for 9 mins, rotate through these stations:

1. Hand stand push-ups

2. Pull-ups

3. High box jumps (think ~80% of your 1RM height)

Warm-up

Bergener warm-up

Power cleans warm-up

Metcon

Metcon (Time)

3 rounds for time:

25 Cal row

20 Box jumps (24/20)

15 Toes to bar

10 Power cleans 135/95

5 bar muscle-ups (sub 10 ring rows and 10 ring dips)

25 min time cap