Thursday WOD {1/9/14}

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

5min AMRAP of:
25 DUs
20 Squats
15 Sit-ups
10 Push-ups

Weightlifting

Front Squat (3×3 (70%, 80%, 90% of 1RM))

Metcon

Metcon (Time)

For time:
2 Rounds of:
90 Double Unders
30 T2B
15 HSPUs
*15min cap

Cash-Out

Foam Roll Calves (2min)
LAX Ball Lats (2min)