Monday WOD {1/6/14}

 In Daily WODs

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

5 Min AMRAP:
10 Squats
10 Box Step-ups (20)
10 Box Jumps (20)
10 Burpees

Weightlifting

Back Squat (3×3 (.7, .8, .9))

Metcon

Metcon (AMRAP – Rounds and Reps)

4min AMRAP of:
10 Box Jumps (24, 20)
10 Clean & Jerks (135, 95)
-rest 4min, then-

Metcon (AMRAP – Rounds and Reps)

4min AMRAP of:
10 Deadlifts (135, 95)
10 Lateral Burpees

Cash-Out

5min Foam Roll

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