WOD 11.18.14

Main – CrossFit

Warm-up

Coaches Choice – use areas from WOD #1 and WOD # 2 to get ready to WOD!

Metcon

8 AMRAP – S2O, BJ, KBS (CrossFit Bridgemill) (AMRAP – Rounds and Reps)

8 Minute AMRAP:

5 Shoulder to Overhead (95#/65#)

15 Box Jumps (24″/20″)

10 Kettlebell Swings (2 pood/1.5 pood)

RX + – 135#/95#

8 AMRAP – Pulls, Lunge, Burpees (AMRAP – Rounds and Reps)

8 Minute AMRAP –

5 Pull-ups

15 Lunge Steps

5 Burpees

8 AMRAP Row (Distance)

8 Minutes of Rowing for METERS

8 AMRAP – PUSH, STEP, SDLHP (AMRAP – Rounds and Reps)

8 Minute AMRAP

30 Push-ups

20 Box STEPS (no jump – 24/20)

10 SDLHP (2pood/1.5 pood)

Cool Down

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