Monday WOD{10/26/15}

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

4 rounds:

15 seconds jump jacks

15 seconds air squat

15 seconds mountain climbers

15 jump squats

Weightlifting

Snatch DL + Snatch (6 working sets)

* Touch and go

Metcon

Metcon (Time)

21-15-9

OHS (95/65)

Grasshoppers (R+L=1)

* 8 min cap

** RX+ (115,75)

Cash-Out

5 rounds- Partner Rowling

Burpees for meters off each round