Friday WOD{5/30/14}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

(No Measure)

5 min AMRAP:
5 air squats
5 push-ups
5 sit-ups

Weightlifting

Clean and Jerk (12 Minutes to work up to heavy single)

Metcon

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips
*12 Minute Time Cap

Cash-Out

4 X 30 second Hollow rocks

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