Tuesday WOD{11/25/14}
Louisville, Main – CrossFit WOD
COMPETITION DAY
Warm-up
(No Measure)
4 rounds: 15 sec jumping jack, air squat, mtn climber, jump squat
Weightlifting
Clean (3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85%)
Metcon
Metcon (Time)
4 rounds for time:
8 Clean and jerks, (135/95)
12 Wall Balls
15 steps OH Walking Lunges with Med Ball OH
* 15 min cap
Cash-Out
Banded Hamstring Stretch