3 Rds Not For Time:

(Level I, 6 of each)

Variations of: 

30 second Samson stretch, each leg

10 OH Squat, empty bar

10 Hollow Rock

10 Good Morning, banded

10 Pullup/Ring Row

10 Ring Dip/Pushup

 

-then- 

 

10 Rds For Time:

7 Burpee Box Jump Over @ 24/20

7 Situps

7 Thrusters @ 45/35

 

 

 

Level I

Step Over the box

Thruster at 35/15

Level II & Level III

..as Rx'd 

of  

Competitor HW:

Rest/recover

image.jpg

Happiest guy in the gym after that lift!! Just look at that smile. :) 

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