Monday WOD {12/2/13}

 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 (4×5 @ 90% of 5RM)

Metcon

Metcon (AMRAP – Reps)

7min AMRAP of:
3, 6, 9, 12, etc
C2B Pull-ups
American Swings (53, 35)

Cash-Out

Coach Lead Mobility

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