Friday WOD{9/19/14}

 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 (4X6)

Metcon

Metcon (AMRAP – Rounds)

Partner WOD!

Alt. EMOM X12
1 partner rows 200 m sprint
other partner is resting
* each partner will complete 6X200m sprints

Cash-Out

Partner Quad Smash

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