October 14, 2014 – CrossFit Panther City

SKILL Superset: 3x 20 Sit-ups 3×15 Back Extension METCON “Cindy” 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Squats

STRENGTH 4×6 Back Squat @75-80% 1RM METCON “Cindy” 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Squats

METCON For time: 60 Box jumps 50 Kb Swings (53/35#) 40 Burpees 30 Deadlift (95/65#) 20 Hang Clean 10 Split Jerk

STRENGTH Spend 10 min to find a 1RM Clean and Jerk METCON “Diane” 21-15-9 Deadlift (225/155#) HSPU