Friday WOD{8/22/14}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

(No Measure)

5 min AMRAP:
3 burpees
6 wallking lunges
9 PVC Presses

Weightlifting

Front Squat (4X8)

Metcon

Metcon (Time)

For Time:
400 m run
21 Front Squats ( 115/75)
400 m run
15 Front Squats ( 135/95)
400 m run
9 Front Squats (155/115)
* 15 minute cap

Cash-Out

Calf Stretch on Rig

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