Monday WOD{11/24/14}
Louisville, Main – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
5 min AMRAP: 5 Air squats, 8 pushups, 10 jumping jacks
Weightlifting
Back Squat (5X5 Build into a heavy set, then maintain for all)
Metcon
Metcon (AMRAP – Rounds and Reps)
Alternationg EMOM X 14:
Odd: 45 second Wall Sit ( Add weight if Possible)
Even: 5 Strict Pull-ups
Cash-Out
2 X 30 sec per arm Lateral Opener