150713 - CrossFit, Catalyst

Warm-up
200m run
10 lunging pass-thrus
10 Squat hops
10 Box step-ups

Strength
5, 5, 5, 5, 5 overhead squat

WOD
20:
5 rounds each :30 work, :30 rest
Barbell box step-ups M:75-95 F:55-65
Ring dips
Burpees
Wall balls M:20 F:14

Catalyst 
Snatch
60% x 3
65% x 3
70% x 2
75% x 2 x 4
Snatch pull 
100% x 3 x 4
Back squat
70% x 3
75% x 3 x 4
Push press
70% x 5
75% x 5
80% x 3 x 3

Michael Reynolds

CrossFit Level 1 Coach