Friday WOD {11/1/13}
Main – CrossFit WOD
Warm-up
Warm-up (No Measure)
3 Rounds of:
100 Ft Bear Crawl
10 Squats
10 Push-ups
10 Sit-ups
Weightlifting
Bench Press (5-5-5-5-5)
Metcon
Metcon (AMRAP – Rounds and Reps)
10min AMRAP of:
5 T2B
10 HRPUs
15 Sit-ups
Cash-Out
Lateral Opener PNF – 2min/arm