Friday WOD {10/4/13}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

5min, 15 sec each
Squats
HRPUs
Mountain Climbers
Pass-Thrus

Weightlifting

Bench Press (5-5-5-5-5)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
Push Press (115, 75)
Lateral Burpees
*12min cap

Cash-Out

Kneeling Box Shoulder Opener – 3min

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