150909 - CrossFit

Warm-up
200m run or row
10 chest to deck push-ups
10 ground to overheads M:35 F:15
10 EB front squats (spend some time in the bottom)

Strength
1RM bench press
suggest rep scheme 5, 5, 3, 3, 1RM

WOD
10/1 Hang squat cleans M:95 F:65/Burpee
9/2
8/3...