WOD 10.23.14

Main – CrossFit

Warm-up

Grab an abmat and a wall ball

10 burpees

20 lateral jumps over the abmat

10 sit-ups

10 burpees

20 squats

10 wall balls

10 burpees

20 Push-ups

10 Wall Ball Squat cleans

Weightlifting

Deadlift (1 X 1 – work up in 15 minutes to a 1RM)

Metcon

500m Row (Time)

Max Effort 500m Row
Rest 3 Minutes

Cindy fo FIVE (Time)

Five Rounds of CINDY

5 Pull-ups

10 Push-ups

15 Squats
rest 3 minutes

500m Row (Time)

Max Effort 500m Row

Cool Down

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