Friday WOD{12/18/15}

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

5min AMRAP:

10 RKBS

50ft Bear Crawl

10 Med Ball Cleans

Correctives

Slow, Straight Leg Sit-ups

2×8

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