Friday WOD {9/6/13}
Main – CrossFit WOD
Warm-up
Warm-up (No Measure)
5 min, 15 sec each:
Jumping Jacks
Squats
Mountain Climbers
Jumping Squats
Weightlifting
Deadlift (5-5-5-5-5 )
*Score is last set
Metcon
Metcon (Time)
4 Rounds for time of
15 American Swings (53, 35)
15 Box Jumps (24, 20)
Cash-Out
Foam/PVC Roll – Lower Back and Lats – 8min