Main – CrossFit

Weightlifting

Deadlift (3×5 @75%, 2×3@85)

Metcon

Metcon (AMRAP – Rounds and Reps)

“1/2 McGhee”

15 min AMRAP

5 DL (275/165)

13 pushups

9 Box Jumps (24/20)
http://www.crossfit.com/mt-archive2/005366.html

Optional Accessory Work

Back Squat (3-6 x 1 @90%)