Friday WOD{6/20/14}
Main – CrossFit WOD
Warm-up
(No Measure)
3 X 15 Band Pull Aparts
Weightlifting
1 Full Clean + 1 Mid Hang clean + 1 Jerk (5 sets of the complex)
Metcon
Metcon (AMRAP – Reps)
15 Minute AMRAP:
200m Run
3 Clean and Jerks 135#/95#
200m Run
6 Clean and Jerks 135/95#
200m Run
9 Clean and Jerks 135/95….etc
Each round the C&J goes up by 3, score is total number of C&J completed.
Cash-Out
3 X 10 strict push-ups