151214 – Blades of Glory
U Turn CrossFit – CrossFit
Warm-up
(No Measure)
Spiderman Lunge
Inchworm
then, with an empty bar:
RDL
Clean Pull
Shrug-Shrug-Clean
Power Clean
Split Jerk
Overhead Lunges
Thruster
Squat Clean
Strength
Power Clean & Push Jerk (Work up to a Max )
Metcon
Metcon (Time)
30 Pistol
21 Handstand Push-up
3 Rope Climb
20 Pistol
15 Handstand Push-up
2 Rope Climb
10 Pistol
9 Handstand Push-up
1 Rope Climb