Monday WOD{9/21/15}

Louisville, New Albany – CrossFit WOD

COMPETITION DAY

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Warm-up

(No Measure)

400 m run

3X:

10 air squats

10 walking lunges

10x Jane Fondas

Weightlifting

Front Squat (4×5 at 85%)

*superset with plank with reach, 5/side

Metcon

Metcon (Time)

For Time:

10 rounds of Cindy:

5 Pull-ups

10 Push-ups

15 Squats

* 15 min cap

Cash-Out

Coach-led Stretches