WOD 11.13.14

Main – CrossFit

Warm-up

Garage Games WORLD 3 (No Measure)

2 Rounds NOT for time –

200M Row

100 Single Unders

40′ of each: butt kickers, frankensteins, burpee broad jump

10 push-ups

10 sit-ups

10 GHD back extensions

Weightlifting

In between sets of DL/Clean – perform a front lever hold for max time. Any version.

Clean Dead-lift/Pull (5 sets of 3 (DL, then clean, then DL then clean,,,)

Metcon

400’s and 50’s (Time)

Run 400 meters

50 pull-ups

Run 400 meters

50 push-ups

Run 400 meters

50 sit-ups

Run 400 meters

50 squats

Cool Down

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