Wednesday WOD{5/20/15}

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

Run 400 m

3 rounds : 10 air squats

15 jumping jacks

10 sit-ups

Weightlifting

Deadlift (4×10)

Metcon

Metcon (AMRAP – Rounds and Reps)

Part 1:

8 min Alt. EMOM:

Even:5 Power Cleans (95/65)

Odd: 10 Front Squats (same bar)

Immediately into..

Metcon (AMRAP – Rounds and Reps)

Part 2:

7 min AMRAP:

15 RKBS (53/35)

15 lateral jumps over KB

Cash-Out

Coach-Led Stretches