04-12-12 Thursday

Greg Everett O-Lifting Classic Cycle Week 4:

For exercise demos click here

Lifts:

* Snatch - 85-90% x 1
* Clean & jerk - 85-90% x 1
* Back extensions - 2 x 10 (no weight)

Metcon: From Crossfit607

Complete 3 rounds for time:
10 Power snatches
15 Box jumps
20 Ring dips
25 Double unders

-JD