Friday WOD{5/29/15}
Louisville, New Albany – CrossFit WOD
COMPETITION DAY
Warm-up
(No Measure)
5 min Amrap:
10 squats
8 sit-ups
6 push-ups
Weightlifting
Back Squat (3×12)
Metcon
15 minutes to complete:
Metcon (Weight)
3 X 12 Barbell Bent over Rows
Metcon (Time)
3 X 250m rows for time
*Score is slowest one
Metcon (Weight)
3X12 DB Seated Press
Cash-Out
Coach-led Stretches