Friday WOD{5/30/14}
Main – CrossFit WOD
Warm-up
(No Measure)
5 min AMRAP:
5 air squats
5 push-ups
5 sit-ups
Weightlifting
Clean and Jerk (12 Minutes to work up to heavy single)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
*12 Minute Time Cap
Cash-Out
4 X 30 second Hollow rocks