WOD 1.15.15

Main – CrossFit

Warm-up

I AM THE CrossFit (No Measure)

50 Singles

10 Ring Rows

10 Burpees

50 Singles

10 Push-ups

10 Squats

40′ Frankenstein

Coaches Choice for hip opener and quad stretch, then:

50 Doubles, or 100 Singles

10 Pull-ups

10 Kipping Swings

10 Hollow Rocks

10 Superman

Weightlifting

Back Squat (120% of 20RM – work to max rep set)

Metcon

2015 Masters Tour – Triplet AMRAP (AMRAP – Reps)

8 Minute Clock

50 Wall Balls (20/14)

30 Snatches (see below)

Pull-ups for Reps, or Squats holding the wall ball for reps if no pull-ups

RX + = 95/65 and Chest To Bar

RX = 75/45 and Pull-ups

Scaling does squats with wall ball

Cool Down

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