Friday WOD{3/20/15}

Louisville, New Albany – CrossFit WOD

OPEN WORKOUT

View Public Whiteboard

Warm-up

(No Measure)

Down/Back Drills

-then-

ROM

-then-

20 Push-ups

20 Ring Rows

Skill

Clean Skill Work / Warm

-then-

HSPU or Push Press Skill Work / Warm

Metcon

Metcon (AMRAP – Reps)

Open WOD 15.4 (Rx)

8min AMRAP of:

3 Cleans (185, 125)

3 HSPU

3 Cleans

6 HSPU

3 Cleans

9 HSPU

6 Cleans

12 HSPU

6 Cleans

15 HSPU

6 Cleans

18 HSPU

*HSPUs increase by 3 every round

*Cleans increase by 3 every 3 rounds

Metcon (AMRAP – Reps)

8min AMRAP of:

10 Push Press (95, 65)

10 Cleans (115, 75)

Cash-Out

Coach Led Stretching