Main – CrossFit

Weightlifting

Push Jerk (1×2@60, 1×2@70, 2×2@80)

Metcon

Metcon (Time)

“300”
25 Pullups
50 Deadlifts (135/95)
50 Pushups
50 Box Jumps (24/20)
50 Floor Wipers (135/95)
50 KB Cleans 35/26
25 Pullups
This video isn’t perfect, but shows the floor wipers.
http://www.youtube.com/watch?v=5iKBykxuCGw

Optional Accessory Work

Single Leg Deadlift (3×5 each leg)

https://www.youtube.com/watch?v=0lDV8I6M9GY#t=19