Friday WOD{5/09/14}
Main – CrossFit WOD
Warm-up
(No Measure)
PVC Grace
Weightlifting
Clean and Jerk (5 x 3 (~70-80%))
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD:
12 min AMRAP of:
20 Bumper Plate Sit-ups (25/15)
15 thrusters (115/75)
*1 partner working through metcon, while other partner is rowing. Partners must switch every 20 Calories
*Score= Rounds/Reps completed + total Calories rowed
Cash-Out
3 X 10 half kneeling chops