Main – CrossFit

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Active BB Warm-up (No Measure)

3 Min Zone 1
then
3 Rnd
8 RDL
8 HPC
8 FS
8 PP
8 OHS 0r BS
done with a bare bar or PVC

Hang Clean (10 mi to reach a Max Double HPC)

Metcon (Time)

50.40.30.20.10
Russian Swing 24/20
Box Jump 24/20 “step down”
-Cash Out 100 ABMAT included in Time
Then 5 min of TGU work if you have time.
Foam Roll Stretch…..

Gotta love Chris Spealler – Check out the link below:

A friend of mine posted some if his missed attempts and reminded us of how people post only their best… http://t.co/X6tJexJqjI

— Chris Spealler (@CSpealler) November 5, 2013