Friday WOD{11/14/14}

 In Daily WODs

Louisville, Main – CrossFit WOD

COMPETITION DAY

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Warm-up

(No Measure)

400 m run, 1 minute of jumping jacks, Shoulder Dynamic ROM

Weightlifting

1 Push Press+1 Push Jerk+1 Split Jerk (Work up in weight within 12 minutes)

Metcon

Metcon (Time)

21-15-9

Front Squats (115/75)

Box jumps (24/20)

* 8 minute cap

Cash-Out

3 X 10 Ring Rows

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