Friday WOD{6/20/14}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

(No Measure)

3 X 15 Band Pull Aparts

Weightlifting

1 Full Clean + 1 Mid Hang clean + 1 Jerk (5 sets of the complex)

Metcon

Metcon (AMRAP – Reps)

15 Minute AMRAP:
200m Run
3 Clean and Jerks 135#/95#
200m Run
6 Clean and Jerks 135/95#
200m Run
9 Clean and Jerks 135/95….etc
Each round the C&J goes up by 3, score is total number of C&J completed.

Cash-Out

3 X 10 strict push-ups

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