WOD 10.20.14

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

Front Squat (Work up to a 1RM in 15 minutes)

Weighted Pull-ups (Work up to a 1RM in 10 Minutes)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Women use a 35# bar for RX.

Cool Down

couch stretch, calf stretch, foam roll

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