WOD 11.17.14

Main – CrossFit

Warm-up

Garage Games WORLD 4 (No Measure)

2 Rounds NOT for time:

10 Burpees

10 Push-ups

10 Kettlebell Swings

10 Wall Ball Cleans

2 Rounds AFAP

5 Sit-ups

5 Squats

5 Kettlebell Snatches

5 Wall Balls

Not for time

Frankenstein

Butt Kicker

Superman

Spiderman

Batman
Front Rack Mobility

Weightlifting

Front Squat (4 X 6 Front Squats)

Metcon

Fronts and Muscles (Time)

9-7-5

Front Squats (185/115)

Chest to Bar Pull-ups

RX+ = 225/155; Muscle Ups, Bar or Rings

Cash Out

Metcon (Time)

30 Hang Power Cleans – 95#/65#

Stand to full extension, and be sure the elbows are through (in front of the bar), but be as fast as possible.

Cool Down

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