Friday WOD{10/23/15}

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

2 mins jump rope

Monster walks

20 hip bridges

Weightlifting

Back Squat (7×1, Work up to 90%)

Metcon

Metcon (Time)

Cash in: 50 sit-ups

21-15-9

Push-ups

Box jump overs

Cash-out: 50 sit-ups

* 10 min cap

Cash-Out

Coach-led Stretches