Friday WOD{9/26/14}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

(No Measure)

4 rounds:
:15 jumping jacks
:15 air squats
:15 mtn. climbers
:15 jump squats

Weightlifting

Front Squat (4X4)

Metcon

Metcon (Time)

3 rounds:
15 Unbroken front squats (135/95)
20 HR push-ups
25 Sit-ups
* 12 minute cap

Cash-Out

3 X Max effort chin above the bar hold

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