2/9/15 – Deadlifts & Kipping

CrossFit Performance

STRENGTH

Deadlift@22×2, 3×4.4, rest :30/2:00

METCON

12 min AMRAP

10 burpees

15 goblet squats (53/35)

25 Double Unders/75 Singles

CrossFit Fundamentals

SKILL

Kipping –> Knees to Elbows

METCON

4 Rounds for Time

25 Kettlebell Swings (53/35)

 20 Box Jumps (24/20)

15 Knees to Elbows

CrossFit Strength

A. Power Clean, 2 RM

B. Strict Press, 4×5

C. Zercher Complex

D. 50 GHD Situps

E. 50 Hip Extensions