Wednesday WOD{11/05/14}
Louisville, Main – CrossFit WOD
COMPETITION DAY
Warm-up
(No Measure)
400 m run, 1 minute of jumping jacks, 30 seconds of russian baby makers.
Weightlifting
Clean skill work
Clean from High-Hang, Mid-Hang, Floor (5 sets of the complex)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
5 thrusters 95/65
10 burpees over the bar
Cash-Out
2 X 10, KB kneeling press each arm