Friday WOD{1/23/15}

 In Daily WODs


Louisville, New Albany – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

3 minutes of jump rope

Weightlifting

Hang Clean (Find 3RM)

Metcon

Metcon (Time)

3 rounds:

15 Box Jump overs

10 Hang Cleans (95/65)

8 Front Squats

* rest 1 minute between rounds

* 15 minute cap

Cash-Out

LAX ball on Shoulders

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