Monday WOD{9/08/14}
Main – CrossFit WOD
Warm-up
(No Measure)
3 lap jog:
30 air squats
20 walking lunges
Weightlifting
Back Squat (3X8)
Metcon
Metcon (AMRAP – Reps)
Running Clock:
3 min Amrap:
100 Dubs + Burpees
Rest 30 seconds
3 min Amrap:
50 Wall Balls + Burpees (20/14)
Rest 30 Seconds
3 min Amrap:
80 Dubs + Burpees
Rest 30 Seconds
3 min Amrap:
40 Wall Balls + Burpees
* Score is total number of burpees
Cash-Out
Couch Stretch 2 min per side