9/2/15 – Hump Day!

CrossFit Performance

STRENGTH

Russian KB Swings, 5×5-10, rest :90

METCON

4 Rounds for Time

20 Back Squats (moderate weight)

15 Burpees

CrossFit Fundamentals

A. CrossOver Symmetry Activation

B. Push Press – find working weight

METCON

8 min AMRAP

10 Push Press (moderate weight)

10 Box Jumps (24/20)

then

C. CrossOver Symmetry Recovery

Strength Class

A. 1RM Clean & Jerk!