5.12.15

WARM-UP

400m Run

CrossFit “Flow”

STRENGTH/SKILL

DL

Front Squat

METCON

8 rounds for Time

20 KB Swings

25 Calorie Row

EXTRA WORK

Hang Power Clean + Clean Pull Under + Front Squat 7×1+1+1 AHAP

CORE

50 Around the Worlds

MOBILITY

2 Min Achilles

2 Min Fo0t Roll-out

2 Min Calf