WOD 1.14.15

Main – CrossFit

Warm-up

Coaches Choice

Weightlifting

Power Clean (8 Minute AMRAP of Power Cleans at 80%1RM)

Metcon

The Abdominal Assault (Time)

60 Sit-ups

Row 500/400M

50 Hollow Rocks

Row 400/350M

40 V-Ups

Row 300/250M

30 Sit-ups

Row 200/150M

Cash Out

Three 30 Second Bar Hangs with Chin Over for the first, dead hang for the second, and try to be anywhere between chin over and dead hang for the third

Cool Down

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