Monday WOD{7/21/14}
Main – CrossFit WOD
Warm-up
(No Measure)
400 m run
25 jumping jacks
20 air squats
15 jumping jacks
10 jump squats
Weightlifting
Back Squat (3X5 @ 85-90%)
Metcon
Metcon (AMRAP – Rounds)
Partner Alt. EMOM X 16
Partner A: 5 Back Squat (~70%)
Partner B: 15 KB swings ( 70/53)
* Score is number of rounds completed
*BS Pulled from rack
*Be SAFE on BS! Both partners should use same weight.
Cash-Out
Partner Quad Smash