Thursday WOD{11/5/15}

Louisville, New Albany – CrossFit WOD

COMPETITION DAY

View Public Whiteboard

Warm-up

(No Measure)

21-15-9

Air Squats

High Knees

Shoulder swings

Metcon

Metcon (AMRAP – Reps)

Alternating EMOM: X12

Odd: 30 second HS Hold

Even: 30 seconds DU

*Score is total DU

Metcon (AMRAP – Reps)

5 minute AMRAP: Plate G2OH

then..

Metcon (Time)

21-15-9

Weighted box step overs

Ring rows

* bear crawl down and back between eah round and at the end

* 12 min cap

Cash-Out

Coach-led Stretches