Monday WOD {12/16/13}

Main – CrossFit WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

4min AMRAP of:
50 Singles
10 Squats
10 Push-ups
10 Mountain Climbers

Weightlifting

Front Squat (3-3-3-3-3)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
*10min cap

Cash-Out

Foam Roll Quads and Lats – 6min