07-01-14

 

A.

Group Joint Warm Up

400m Run

4×30 DU’s

4×15 Ring Rows

 

B.

EMOM 6 min

Even: 6-5-4 TnG Power Cleans 135/95#

Odd: 6-5-4 Push Press 135/95#

 

C.

“The Ghost”

http://media.crossfit.com/awset/CrossFit_TheGhost_Workout5_539f2c6eef010_SD.mp4

6 rds

1 min Row for cals

1 min Burpees

1 min DU’s

Rest 1 min-

Score is total reps, go hard for each movement. Don’t save yourself for the DU’s.

 

D.

20 ft Inch worm

200m Run

20 ft Lunges

Banded hip stretch

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