WOD 11.10.14

Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
2 Rounds of 10 reps

Weightlifting

Back Squat (4 X 4)

Metcon

4 Rounds 0f Burpee/Squat/Swing (AMRAP – Rounds and Reps)

4 Sets – Against a 2 minute clock, as many rounds and reps of:

3 Burpees (full burpees, chest to deck, jump and CLAP over head, and look up, coaches are advised to NO REP anyone not doing these correctly)

6 Goblet Squats (53/35)

9 Kettlebell Swings (53/35)

When time is up, rest 1 minute before starting over. When you start the following set, start WHERE YOU LEFT OFF.

Total rounds and reps will be the score.

Cool Down

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