12/02/2014 (WL)

Main – CROSSFIT

(No Measure)

Hip and Shoulder mobility

+

empty barbell C & J demo

———

Cool down Mash quads and groin

Fitness

(WL) – Short “Breathing Grace” (Time)

9 C& J , 9 breaths

6 C& J , 6 breaths

5 C& J , 5 breaths

4 C& J , 4 breaths

3 C& J , 3 breaths

2 C& J , 2 breaths

1 C& J

@ 95/65

Performance

(WL) – Short “Breathing Grace” Performance (Time)

9 C& J , 9 breaths

6 C& J , 6 breaths

5 C& J , 5 breaths

4 C& J , 4 breaths

3 C& J , 3 breaths

2 C& J , 2 breaths

1 C& J

@ 135/95 -or- 60% 1RM C&J (whichever is higher)