141016 – “Z Nation”

Main – CrossFit
Warm-up
(No Measure)
3 Rounds
5 Pull Ups
5 Squats
10 Double Under
Then,
Banded Spiderman Stretch
Runners Stretch
Weightlifting
Clean (15 min to establish 1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
10-AMRAP
10 Pull-Ups
20 Squats
30 Double Under