Friday WOD{12/19/14}
Louisville, Main – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
3 rounds: 10 air squats, 5 star jumps, 2 inchworms
Weightlifting
Push Press (5X5: Build into heavy set of 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min EMOM:
2 power cleans + 2 front squats + 2 squat cleans + 1 thruster
*recommended loads are 115/75#
Cash-Out
LAX ball on Shoulders