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The Lab Gym’s Heavy  Metal Crossfit: Saturday 9/21/13

Warm up:

Corrective & JTLC, General Barbell Warm-up (pvc>bb)

WOD 1:

15 Deadlifts (25+d, 35+d, 45+d, 95, 135, 185, 225)

15 T2b

15 1 Arm DB Snatch (R&L) (5,10,15,20,25+)

15 Burpee pullups

15 1 Arm DB Snatch (R&L) (5,10,15,20,25+)

15 T2b

15 Deadlifts (25+d, 35+d, 45+d, 95, 135, 185, 225)

 

WOD 2: Optional

Back hill (start at top)

5 rounds: or time cap

10 pushups, 10 squats

Sprint down hill, sprint backwards up hill

 

 

Stretch/mobility

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