Friday WOD{9/25/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

COMPETITION DAY

View Public Whiteboard

Warm-up

(No Measure)

4 rounds:

15 sec jumping jacks

15 sec air squats

15 sec mtn climbers

15 sec jump squats

Weightlifting

Back Squat (4×5 at 85%)

*superset with 30 sec Wall Sit

Metcon

Metcon (Time)

3 Rounds:

10 HR Push-ups

15 Box Jump Overs

* Rest 1 minute

3 rounds:

8 HR Push-ups

12 Box Jump Overs

* Rest 1 minute

3 rounds:

6 HR Push-ups

10 Box Jump Overs

* 20 min cap

** Score is total time

Cash-Out

Coach-led Stretching

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