Friday WOD {12/20/13}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

4min AMRAP of:
25 Double Unders
20 Squats
15 Sit-ups
10 Push-ups

Weightlifting

Deadlift (3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:
5 C2B Pull-ups
10 Burpees
15 Front Squats (115, 75)

Cash-Out

Lateral Opener – 2min per arm
Foam Roll Quads

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