WOD 1.21.14

Main – CrossFit

Warm-up

WORK on skill transfers for the WOD and Weightlifting.

Weightlifting

Back Squat (130% of 20RM Back Sq. – work up to max reps)

Metcon

Know Thy Partner SOLE GOER (Time)

This is done as an individual –

3,000/2,000# of Squat Clean – work until done with all Squat Cleans – you pick barbell weight. Record time completed in notes.

Then move immediately to Shoulder to Overhead 3,000/2,000# – can change barbell weight if desired. Record time to complete this portion in notes.

Then move immediately to 150 Double Unders or 300 Single Unders.

Record final time as well and report this total time for your score.

Cool Down

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