CrossFit Charlotte trainer David Bowman at work.
Barbell Complex 1 warm up
3 Rounds of:
15 Deadlifts
12 Hang power cleans
9 Front squats
6 Push jerks
WOD
10 Muscle-Ups
Run 400 meters
50 Hang power snatch, 75/55 lbs.
Run 800 meters
50 Hang clean and jerks, 75/55 lbs.
Run 400 meters
10 Muscle-Ups
*Sub burped chest to bars for MU
Stretch/Hydrate
