Monday WOD {11/4/13}
Main – CrossFit WOD
Warm-up
Warm-up (No Measure)
Run 400m
then
30/20/30
Weightlifting
Back Squat (5-5-5-5-5)
Metcon
Metcon (AMRAP – Rounds and Reps)
2 Min AMRAP:
3 Power Cleans (135, 95)
6 HRPUs
9 Squats
-rest 1 min-
Repeat 5 times
*start each round where you left off from the last
**score is total number of rounds and reps
Cash-Out
5min foam roll pow wow