Friday WOD{5/09/14}

 In Daily WODs

Main – CrossFit WOD

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Warm-up

(No Measure)

PVC Grace

Weightlifting

Clean and Jerk (5 x 3 (~70-80%))

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD:
12 min AMRAP of:
20 Bumper Plate Sit-ups (25/15)
15 thrusters (115/75)
*1 partner working through metcon, while other partner is rowing. Partners must switch every 20 Calories
*Score= Rounds/Reps completed + total Calories rowed

Cash-Out

3 X 10 half kneeling chops

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