Friday WOD{10/17/14}

Main – CrossFit WOD

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Warm-up

(No Measure)

21-15-9

PVC Front Squats

HR Push-ups

Weightlifting

Front Squat (75%x5, 85%x3, 95%x1)

Metcon

Metcon (Time)

Cash in:

800 m run

3 rounds:

15 Goblet Squats (70/53)

30 Lateral jumps over KB

Cash out: 800 m run

* 18 minute cap

Cash-Out

Couch Stretch