Thursday WOD{3/6/14}

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Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

Catalyst Warm-up

Weightlifting

Shoulder Press (12 Minutes to work into a 5RM)

Metcon

Metcon (Time)

21-15-9
‘Merican KB Swings (53, 35)
Goblet Squats (53, 35)
*20 Sit-up penalty everytime KB touches the ground
*8 minute time cap

Cash-Out

4x250m Row

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