Friday WOD{9/4/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

4 rounds:

15 sec jump jacks

15 sec air squats

15 sec mtn climbers

15 sec jump squats

Weightlifting

Back Squat (4×5 at 80%)

* super set with plank with reach 5/side

Metcon

Metcon (Time)

21-15-9

Goblet Squat

AKBS

* Every time you put the KB down you must do 8 burpees

* Score= time and weight used.

* 8 min cap

Metcon (Weight)

Weight used in Metcon

Cash-Out

Coach-led Stretching

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