WOD 10.24.14

Main – CrossFit

Warm-up

Coaches Choice

Weightlifting

Metcon (Weight)

12 Minutes:

Min 1 – 10 Goblet Squats

Min 2 – 10 Goblet Step Ups 24/20

Min 3 – 10 Pistols

Min 4 – 5 HSPU

Repeat 3 times for 12 total minutes

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down

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