Monday WOD {10/21/13}
Main – CrossFit WOD
Warm-up
Warm-up (No Measure)
4 Min, 15 sec ea:
Jumping Jacks
Squats
Mountain Climbers
Jumping Squats
Weightlifting
Back Squat (3-3-3-3-3)
*Shoot for a 3RM that is 5lbs heavier than your last 3RM attempt (with perfect form)
Metcon
Metcon (AMRAP – Rounds and Reps)
Lift Up Luke
5 Min AMRAP:
4 Power Cleans (155, 105)
24 Double Unders
10 Pull-ups
Cash-Out
5min Foam Roll