Friday WOD{7/18/14}

Main – CrossFit WOD

View Public Whiteboard

Warm-up

(No Measure)

3 X 15 band pull aparts

Weightlifting

Split Jerk (75% X 3 80% X 3 85% X 3)

Metcon

Metcon (Time)

5 rounds for time:
3 strict press (95/65)
6 push press
9 push jerk
* 12 min cap

Cash-Out

LAX ball on shoulders