Monday WOD {10/14/13}
Main – CrossFit WOD
Warm-up
Warm-up (No Measure)
Run 400
then
30/20/30
Weightlifting
Front Squat (3-3-3-3-3)
Metcon
Metcon (AMRAP – Reps)
*score is total reps
7 Rounds of:
:15 sec Power Clean (135, 95)
:15 sec Rest
:15 sec Burpee
:15 sec Rest
:15 sec Front Squat (135, 95)
:15 sec Rest
:15 sec Box Jump (24, 20)
:15 sec Rest
Cash-Out
5 min Foam Roll Pow Wow