Friday WOD{1/16/15}

Louisville, Main – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

3 minutes of Jump Rope

Weightlifting

1 Full Clean + 2 Front Squats (12 minutes to work into moderate weight)

Metcon

Metcon (AMRAP – Reps)

Tabata Double Unders

Metcon (AMRAP – Reps)

Tabata Russian KBS (53/35)

Metcon (AMRAP – Reps)

Tabata Lateral jumps over KB

Metcon (AMRAP – Reps)

Tabata Double Unders
* Complete a full tabata of each movement before moving on

Cash-Out

LAX Ball on Shoulders