S2O, C2B, DU & Burpees

Main – CrossFit

Skill

3 x :20s Thoracic Spine BB Stretch (skip to 3:00 mark in video)
http://www.youtube.com/watch?v=HgEgIGE2ZI8
1:00 Hollow Hold on Back
1:00 Arch Hold on Stomach
3×10 Arch/Hollow Swings on Bar
http://www.youtube.com/watch?v=WV09mUKGD4U

Weightlifting

Hang Clean & Jerk (5 x 1)

15 minutes to 5×1 Hang Clean + Jerk (work to a heavy but perfect single for the day)

Metcon

Metcon (AMRAP – Reps)

12 minutes to complete-

3 rounds of:
15 Shoulder to Overhead 95/65#
10 C2B Pull-ups
50 Double-Unders

With the remainder of the 12 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

Score = total reps
(the first AMRAP is 225 reps)