Monday WOD{11/10/14}
Louisville, Main – CrossFit WOD
Warm-up
(No Measure)
400 M Run
Dynamic ROM
10 Burpees
Weightlifting
Front Squat (5×5)
Metcon
Metcon (AMRAP – Reps)
9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
*add 11 to the sit-ups and air squats for each additional round
2-minutes of rest, followed by:
9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
*add 11 to the pushups and box jumps for each round
*Score is total overall reps of the two amraps combined. Count the 100m run as 1rep per
Cash-Out
Foam Roll Quads & Glutes