5 rounds of the following: 5 barbell front squats, 6 barbell push-jerks, 7 abmat sit-ups; Rest 30 seconds between rounds.
With a ten minute continuous running clock work up to a heavy single Clean and Jerk. Must start with an empty bar.
Complete as many rounds as possible in 7 minutes of:
7 SDHP 95/65#
7 Knees to Elbows
7 Box Jumps 24″
5 minutes of targeted stretching on the IT band and hip capsule!
Don’t forget to register for Barbell For Boobs! Scheduled for Saturday, October 29th at 9:30! Click here to register!
“Making CrossFit a Priority: Opening CrossFit Del Mar” with Chrisanna Northrup, CrossFit Journal preview video [wmv] [mov]