Saturday WOD{7/26/14}
Main – CrossFit WOD
Warm-up
(No Measure)
400 m run
coach led down and back drills
Skill
3 X max effort T2B. Rest as needed in between sets.
Metcon
* Score for each metcon is slowest time of the 3 rounds
Metcon (Time)
3 rounds: 2:00 to complete- AFAP (as fast as possible- rest the rest of the 2 mins.)
5 burpees, 8 box jump overs
Rest 2:00 then..
Metcon (Time)
3 rounds, 2:00 to complete
10 air squats, 10 jumping lunges
Rest 2:00 then..
Metcon (Time)
3 rounds, 2:00 to complete
5 burpees, 8 box jump overs
Cash-Out
Foam Roll Quads