Monday WOD{9/29/14}

Main – CrossFit WOD

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Warm-up

(No Measure)

4 rounds 15 seconds each:
Jumping Jacks
Air Squats
MTN Climbers
Jump Squats

Weightlifting

Back Squat (65%x5, 75%x5, 85%x5)

Metcon

Metcon (Weight)

Part 1: 6 min EMOM:
3 Strict Pull-ups
*add weight if possible

Metcon (Time)

Part 2: 3 rounds of:
400m Run
20 Barbell Back Squats
*12 min cap

Cash-Out

Side Plank Rotations 3×15 each side