Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 3-2-2-1-1
Strength:
Front (3 sec. pause) Squat 5 x 3 heaviest possible
145-145-150-155-155
Metcon:
3 rounds for time of:
5 Power Snatch (95#)
10 Overhead Squats (95#)
15 Over the bar burpees
20 Jumping lunges
Time: 10:13
Did this at a friend's CF BBQ. Very cool to get together with a group of like-minded folks to do a kick ass workout and then eat some really good food and drink great beer.
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