Friday WOD{10/03/14}

Main – CrossFit WOD

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Warm-up

(No Measure)

2 minutes in Wall Sit

Weightlifting

Front Squat (65%x5, 75%x5, 85%x5)

Metcon

Metcon (Time)

For Time:

1 mile run

50 Burpees

30 Thrusters (95/65)

* 20 minute cap

Cash-Out

Foam Roll IT Band