Monday WOD {11/4/13}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

Run 400m
then
30/20/30

Weightlifting

Back Squat (5-5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Min AMRAP:
3 Power Cleans (135, 95)
6 HRPUs
9 Squats
-rest 1 min-
Repeat 5 times
*start each round where you left off from the last
**score is total number of rounds and reps

Cash-Out

5min foam roll pow wow

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