Monday WOD {9/23/13}

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

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

Weightlifting

Back Squat (5-5-5-5-5)

Metcon

Metcon (Time)

21-15-9 of:
American Swings (53, 35)
Plate GTOH (45, 25)
Burpees
*15min cap

Cash-Out

Foam Roll – Quads/Glutes/Low Back – 6min