WOD 1.26.15

Main – CrossFit

Warm-up

Coaches Choice

Warm up hamstrings and Quads, use GHD back extensions and hip extensions

Weightlifting

Deadlift (120% of 20RM for Max Reps)

Work up in 3 sets of 8, then go for it when you get to your 20RM

Metcon

8 AMRAP – Pulls, Lunge, Burpees (AMRAP – Rounds and Reps)

8 Minute AMRAP –

5 Pull-ups

15 Lunge Steps

5 Burpees
Rest 4 minutes exactly

7 Minutes – BJ, Sit, Power Snatch (AMRAP – Rounds and Reps)

7min AMRAP

8 Box jumps 30/24

6 Situps

4 Power Snatch 115/75

Cool Down

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