Monday WOD {9/30/13}

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

5min AMRAP:
30 DUs
20 Squats
10 HRPUs

Weightlifting

Front Squat (5-5-5-5-5)

Metcon

Metcon (Time)

Row 1000m
50 American Swings (53, 35)
40 Power Cleans (95, 65)
30 Sit-ups
20 Strict Pull-ups
10 Burpees
*15min cap

Cash-Out

Couch Stretch – 2min/leg
Table Stretch – 2min/leg