Friday WOD{1/9/15}

 In Daily WODs

Louisville, Main – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

5 Min AMRAP:

10 Squats

10 Box Step-ups (20)

5 Burpees

Weightlifting

1 Clean, 1 Hang Clean (10 minutes to work up to a heavy complex)

Metcon

Metcon (Time)

3 rounds for time:

15 Box Jumps

10 DL (135/225)

8 HR Push-ups

* 10 min time CAP

Cash-Out

LAX ball on Shoulders

Foam Roll Hamstrings

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