Monday Jan 2, 2012

Warmup:

200m Run

25 Dbl Unders

10 T2B

25 Pass Thrus

50m Bear Crawl

10 Skin the Cat

 

MOD: Bear Complex-Strength Work

10minutes-1 Rep on the Min-Add weight each Min

Power Clean to Front Squat to Push Press to Back Squat to Push Press

WOD:  15m AMRAP

3 Bear Complex (135/95)

6 Pullups

9 Deadlift (135/95)

12 Lateral Bar Jumps

*** Finish off with Lateral Mobilty, Hip/Ankle Mobility, Shoulder Release and a 250m Row.

CrossFit Solafide

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Clarksville, TN 37040

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