Thursday 20150220

Metcon

There and Back Again

10 Leg Swings L&R
Down and Back High Knees
10 Burpees
Down and Back Monster Walk
10 Hollow Rocks or :30 Dead Bug
Down and Back Bear Crawl
10 Super Mans
Down and Back Heels to Glutes
10 Kips

Weightlifting

Snatch 

12x3 building weight across sets.

Metcon

Metcon (AMRAP - Reps)

4 Rounds
3:00 ON 2:00 OFF

10 Deadlifts at 65%

Then in the remaining time AMRAP...

10 Toes to Bar
20 Burpees
30 Ball Slams

*Score total reps