2-22-17

CrossFit Sona – CrossFit

Warm-up

Basic warm-up 2 (No Measure)

500 m row

then

3 rounds of:

10 KB Swings

10 Scap Push-ups

10 v-ups

then

ATS stretch 2min

PVC passes

Weightlifting

Deadlift (1 x 5)

20 minutes to find a heavy 5 rep (MAX) deadlift

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#
Scale 1:

15 Knees to Elbows

10 deadlifts 95/55

5 snatches 95/55

Scale 2:

same as scale 1 but hanging knee raises