Friday WOD{12/18/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
5min AMRAP:
10 RKBS
50ft Bear Crawl
10 Med Ball Cleans
Correctives
Slow, Straight Leg Sit-ups
2×8
Arm Sweeps
2×10/side
HK KB Press
1×15/arm
Weightlifting
Power Clean + Push Jerk (12 min to build to heavy single)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner Relay:
8min AMRAP:
3 C&J (135, 95)
5 Box Jump Overs (24, 20)
7 T2B
Rx+ (155, 110), (30, 24)
Cash-Out
Coach-led Stretching