Monday WOD {9/9/13}

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

Run 400m
then
2 Rounds: (light KB)
10 One Hand Russian Swings (alt)
10 American Swings
10 KB Clean & Press (5 per arm)
10 KB Snatches (5 per arm)

Weightlifting

Power Clean (In 6-8 sets build to a 1RM)

Metcon

Metcon (Time)

3 Rounds for time of
400m run
20 Front Squats (135, 95)
*15 min cap

Cash-Out

Athlete Choice Mobility