Monday WOD {12/30/13}

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

4min, 15sec ea:
Jumping Jacks
Squats
Mountain Climbers
Jumping Squats

Weightlifting

Back Squat (5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP of:
7 Thrusters (95, 65)
7 Burpees
7 Box Jumps (24, 20)

Cash-Out

5 Min Foam Roll Pow Wow