Wednesday WOD {11/20/13}

Main – CrossFit WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Catalyst Warmup

Weightlifting

Power Clean (3 @ 60%, 3 @ 70%, 3 @ 80%, 2 @ 85%, 1 @ 90%)

*score is last rep (90%)
**based off of 1RM Power Clean

Metcon

Metcon (Time)

4 Rounds of:
15 Box Jumps (24, 20)
15 Wall Balls (20, 14)
15 Russian Swings (70, 53)
*12min Cap

Cash-Out

Partner Prone Overhead PVC Stretch – 2min each
Foam Roll – 5min