STRENGTH & METCON

2010 CrossFit Games

US South Central Regional + Secionals: CLICK HERE

1. Warm Up

• Fish Game
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Hang Squat Clean 5-5-5-5-5 reps

3. Stamina (3-5 rounds)

• Hang Squat Clean, 3 reps @ 5 rep weight
• Overhead Squat, 10 reps
• SDHP, 10 reps
• Ring Support w/L-Sit Hold, 10-30 sec

4. Work Capacity - 10 rounds for time:

• Deadlift, 15 reps (135#)
• Pushups, 15 reps

5. Durability

• Skin the cat, 10 reps