Monday WOD{6/15/15}
Louisville, New Albany – CrossFit WOD
COMPETITION DAY
Warm-up
(No Measure)
400m Run
1 Min/side Side Plank w/ Row
15 Pause Goblet Squat
Weightlifting
Front Squat (3×10)
*Superset w/ Shoulder Sweeps. (10/side)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Min AMRAP:
2 Power Snatch (115/75)
100m 1 Arm Farmer’s Carry (R) (53/35)
2 Power Snatch (115/75)
100m 1 Arm Farmer’s Carry (L) (53/35)
Cash-Out
Coach-led Stretches