140908 – “Smalltown”

Main – CrossFit
Warm-up
(No Measure)
Banded Super Front Rack
Then,
2 Rounds
10 Empty Bar Front Squat
5 Burpee
10 Empty Bar Muscle Clean
Weightlifting
Squat Clean (3 – 3 – 3 – 3 – 3 )
Metcon
Metcon (AMRAP – Rounds and Reps)
12-AMRAP
4 Front Rack Lunges, 135#/95#
12 Bar Lateral Burpee
36 Double Under