Main – CrossFit
Happy Martin Luther King Jr DAY! Be Brave because he was!
Warm-up
CFSilos 2015 – 1 (No Measure)
Row 200M
50 Singles
Spiderman stretching each hip as much as you can
10 Burpees
10 Ring Rows
Butt Kickers
10 PVC Jerks
10 PVC Cleans
Calf Stretch
Shoulder Mobility with the band
10 Push-ups
Weightlifting
High-Hang Snatch (5 X 3 – stay the same all the way through)
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Squat or Split snatch to get low. Muscle ups or 3 ring dips and 3 pull-ups per rep.
Cash Out
30 Hang Power Cleans – RACE (Time)
30 – HPC 95#/65# Sprint
RX + = 115#/75#
