saturday

Warm-up

ON A 10:00 RUNNING CLOCK…
3:00 Bike or Row (EZ-Moderate)
1:00 Elbow to Instep (R) 
1:00 Elbow to Instep (L)
1:00 Alt. Calf Stretch
20 Alt. Groiners
10 Bootstrappers
10 Alt. Samson Stretch
10 Alt. Elbow Punches (Front Rack)
10 Alt. Elbow Punches (Back Rack)

8 am CrossFit

"PICK YOUR POISON"
​5 ROUNDS FOR TIME
10 Hang Power Clean (135/95)|(95/65)
50 Double Unders

Or...

5 ROUNDS FOR TIME
5 Hang Power Clean (185/135)|(135/95)
50 Double Unders

(Score is Time)

9 am CrossFit Basics

FOR TIME:
​​800 m Run

*Rest 1 minute*

10 ROUNDS:
5 push-ups
5 pull-ups
5 push-ups
15 air squats

*Rest 1 minute*

800m Run

Score is Time