WOD 10.2.14

Main – CrossFit

Warm-up

Push – Pull (No Measure)

Row 300M
15 Push-ups
15 Pull-ups
15 Wall Balls
15 Sumo Dead-Lift High Pulls – light KB
15 Push-ups
15 Hollow Rocks
Samson Stretch

Weightlifting

Power Clean (4 X 1-1-1 – 5 seconds then lift btw reps)

Gymnastics

Box Jumps (4 sets of 30 Sec AMRAP – 24″/20″ rest 90 seconds)

Metcon

Team Race for Rounds (Time)

10 Total Rounds must be complete by Partners of 2 (5 rounds each) –

5 Hang Power Clean @70% of 1RM Power Clean

7 Burpee Over the Bar

250M Row

As soon as 250M is hit, call out SWITCH and the next athlete begins their round.

You can alternate rounds however you want, but each athlete completes FULL rounds and the total time is when both partners hit 5 rounds each.

Individuals do 5 on their own and double the time on the white board (record in notes you were an individual).

Cool Down

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