WOD 10.14.14

Main – CrossFit

Warm-up

Runnin (No Measure)

100M Run

10 Pull-ups

100M Run

10 Squats

10 Burpees

100M Run

10 push-ups

100M Run

30 Sec Batman

1 way Spiderman

10 superman holds

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minutes of:

HSPU x 5 OR Wall Walk x 3

Double Unders x 20

Row 250m

Rest 5 Minutes

Row – for last round count 65M as 1 rep, 125M as 2 reps, 190M 3 reps.

Metcon (AMRAP – Reps)

8 minutes of:

Hang Power Clean x 5 @ 60% of 1RM

HR Push Ups x 10

Row for Calories – 15 Strokes

Count all 15 pulls, let the rower count from 0 until you are done, then record the calories.

Be fast getting back to the rower as it will reset after 90 seconds. If you need to rest, rest on the row to be sure you don’t lose your score.

Final score = 15 reps per round, plus the full amount of calories on the rower. Record it fast at the end so as not to lose the total.

REST 5 MINUTES

Metcon (AMRAP – Rounds and Reps)

4 minutes of:

Wallball x 7 (20/14)

Burpees x 7

Cash Out

5 : 5-15 second L Holds on Parallettes

Cool Down

Stretch out for 5 minutes. Watch the clock, don’t short cut.

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