Monday WOD {10/14/13}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

Run 400
then
30/20/30

Weightlifting

Front Squat (3-3-3-3-3)

Metcon

Metcon (AMRAP – Reps)

*score is total reps
7 Rounds of:
:15 sec Power Clean (135, 95)
:15 sec Rest
:15 sec Burpee
:15 sec Rest
:15 sec Front Squat (135, 95)
:15 sec Rest
:15 sec Box Jump (24, 20)
:15 sec Rest

Cash-Out

5 min Foam Roll Pow Wow

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