WOD 10.3.14

Main – CrossFit

Warm-up

Coaches Choice (No Measure)

have fun and sweat a bit

Weightlifting

Front Squat (4 Sets of 3-4 Reps)

Metcon

Light Barbell (Time)

5 Rounds:

With A light Barbell (75#/55#)

8 reps of Shoulder to Overhead

6 reps of Hang Power SNATCH

10 reps of RDL

12 Overhead Lunges (stationary)

RX + is 95+/65#

Cash Out

2 X 30 Kipping Swings

50 Push-ups

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