Friday WOD{9/19/14}
Main – CrossFit WOD
Warm-up
(No Measure)
5 min AMRAP:
3 burpees
6 wallking lunges
9 PVC Presses
Weightlifting
Front Squat (4X6)
Metcon
Metcon (AMRAP – Rounds)
Partner WOD!
Alt. EMOM X12
1 partner rows 200 m sprint
other partner is resting
* each partner will complete 6X200m sprints
Cash-Out
Partner Quad Smash