While Donna ran Jason's friend Rob through an intro to CrossFit. Jason and I hit the warm up, finishing with 3 rounds of the Burgener warm up using increasing weights. Below Jason hits the last round of Coach B's warm up with a 15# bar.
Down and Up Muscle Snatch
Then it was onto the Strength Bias Met Con (aim is 20 min or less). Five rounds for time of:
Run 400 meters
95 pound hang squat clean 15 reps
Donna: 19:49 45# last round was power cleans
Jason: 17:15 95# half squat cleans/half power cleans
Matt: 16:45 as Rx
There was a light drizzle to cool us off on the run, but it didn't make this any easier. Great workout, nasty combination.
Finished off with Gymnastic/Skill Development - 30 seconds of L Hang from the power rack.