Friday WOD {11/29/13}
Main – CrossFit WOD
Warm-up
Warm-up (No Measure)
3 Rounds of the complex
5 DL
5 HPC
5 FSQ
5 SP
5 PP
Weightlifting
Push Press (10min to Establish a 5RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
9min AMRAP:
400m Run Buy-in
5 Hang Power Clean (135, 95)
5 Front Squat (135, 95)
5 STOH (135, 95)
Cash-Out
Coach Lead Mobility