Wednesday WOD{11/12/14}

Louisville, Main – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

5 Min AMRAP: 5 Jump Squats, 2 inchworms, 2 star jumps

Weightlifting

Clean Pull+Clean (Work up in weight within 12 minutes)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 minute AMRAP:

7 DL (135/225)

3 Bar Muscle Ups ( 7 C2B pull-ups)

Rest 2 minutes then..

Metcon (AMRAP – Rounds and Reps)

3 minute AMRAP:

7 DL (135/225)

3 Bar Muscle Ups ( 7 C2B pull-ups)

Rest 2 minutes then..

Metcon (AMRAP – Rounds and Reps)

3 minute AMRAP:

7 DL (135/225)

3 Bar Muscle Ups ( 7 C2B pull-ups)

Cash-Out

Childs Pose / Cat/Cows