Wednesday WOD {11/6/13}

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

400m Run
Then 5 Rounds of:
3 Power Cleans
3 Power Cleans + Front Squat
3 Full Cleans

Weightlifting

Halting Power Clean (3-3-3-2-2)

Halt just above the knee, then in power position, then explode from power position into power clean

Metcon

Metcon (Time)

400m Run Buy-in
3 rounds of
20 Kettlebell swings (53, 35)
15 Knees-to-elbows
10 Burpee Box Jumps (24, 20)
400m Run Cash-out
*16min cap

Cash-Out

Athlete choice mobility