Friday WOD {9/27/13}

 In Daily WODs


Main – CrossFit WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Run 400m
then
30/20/30

Weightlifting

Deadlift (5-5-5-5-5)

Metcon

Metcon (Time)

3 Rounds of:
400m Run
21 Box Jumps (24, 20)
12 Power Snatches (95, 65)
*18min cap

Cash-Out

Foam Roll Pow Wow – 6min

Recent Posts