Main – CrossFit

Weightlifting

Clean (1 Rep every 45 seconds for 15 reps @75%)

Metcon

Metcon (Distance)

30 minutes sustained cardio.

Option #1 Run (15 minutes out, 15 back)

Option #2 Row (for meters)

Option #3 Air Dyne (for miles)

Optional Accessory Work

Sots Press (start with barbell and build)

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=209