WOD 10.9.14

Main – CrossFit

Warm-up

Boxes (No Measure)

Pull out a box.

10 Box Step Ups

10 Box Jumps

Straddle stretch, runners lunge stretch on the box (30 seconds per leg)

20 Box Push-ups (leaning against box, hold plank)

10 Box Dips

10 Burpee Box Jumps

10 Box Jump Overs

1 minute Batman holding the box

Weightlifting

Power Clean (3 X 3 – PC – 1-1-1)

Metcon

Metcon (AMRAP – Reps)

Two 10 Minute EMOM

Every minute on the minute for 10 minutes:

Odd – Power Clean x 5 TNG (80% of the strength component)

Even – Hand Release Push Ups x 30 Seconds Max Reps

Rest 2 minutes

Every minute on the minute for 10 minutes:

Odd – Power Snatch x 5 TNG (65% of what you used in the first 10 minutes)

Even – Double Unders max reps in 30 seconds

Record reps of Push-ups and Double Unders as one total rep count.

Cool Down

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