Workout 3.4.14

Nickname: Twofer Tuesday.

Main – CrossFit

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Warmup 3 Rounds Not for Time:
Bear Crawl- 2 Lengths of the gym
:30 Handstand hold
5 Candlestick Rolls- http://gymnasticswod.com/content/roll-candle-stick

Mobility

6 Minutes of Shoulder Mobility- coaches choice!

WOD

Push Press (3-2-2-1-1-1-1)

3 @ 65%
2 @ 70-80%
1 @ 85-95%

WOD

Push Jerk (1-1-1-1-1)

Cashout

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP:

Sumo Deadlift High Pull 95/65
Push Press

Feature Video

CrossFit Class Workout