Tuesday WOD{11/18/14}
Louisville, Main – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
3 minutes of Jump Rope
Weightlifting
1 Clean, 1 Hang Clean (5 sets. Hold on to the bar each set.)
Metcon
Metcon (Time)
For Time:
5 Cleans (165/115)
10 DL
40 Air Squats
5 Clean
10 DL
30 Air Squats
5 cleans
10 DL
20 Air Squats
5 Cleans
10 DL
10 Air Squats
* 15 minute cap
Cash-Out
3 X 10 Diaganol Band Pull Aparts