Wednesday WOD{11/11/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
Coach-led Down and Backs
Warm up for WODs
Metcon
Metcon (AMRAP – Rounds and Reps)
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (RX+= 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
Metcon (AMRAP – Rounds and Reps)
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (same weights)
20 Pull-Ups
Rest 2 minutes, and then…
Metcon (AMRAP – Rounds and Reps)
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (24/20)
30 Wall Ball Shots (20/14)
Cash-Out
Coach-led Stretches