October 22, 2014

A) One length each:
High Knees
Butt Kicks
1/2 Gasser @ 50%
Bear Crawl
High Kicks
1/2 Gasser @ 75%
Scap Activation
Burgener/Thacker warmup

B) 3 sets:
Jerk Balance x 3
Then directly into…
3 sets
Behind the neck Clean Grip Push Press x 5

C) For Time:
21-15-9
115#/75# Front Squat
Pull ups

CROSSFIT LITE
A) One length each:
High Knees
Butt Kicks
1/2 Gasser @ 50%
Bear Crawl
High Kicks
1/2 Gasser @ 75%
Scap Activation
Burgener/Thacker warm up

B) Skill:
Kipping Pull ups 3 x Max effort

C) Strict Press 5 x 5

D) For time:
21-15-9
Goblet Squat with a 35# DB (or 16 kg KB)
Burpee

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