WOD 11.4.14

Main – CrossFit


Fun Warm-up 1 (No Measure)

400m Row/Run

Samson Stretch 1/2

Inch Worm 1/2

Burpee Broad Jump

25 Jumping Jacks

1,2,3,4,5 Wide Feet Pushups

25 Situps


You will perform 4 sets of 2 push press followed immediately by 1 push jerk.

Record the push press as your heaviest 1 X 2. Record your push jerk as the heaviest 1 X 3. You record all 3 of the lifts for the jerk, because the jerk is an easier movement than the press. Make sense? Just do it!

Push Press (4 X 2)

Push Jerk (4 X 1)


12 minute AMRAP row, S2O, Rock (AMRAP – Rounds and Reps)

12 Minute AMRAP

Row 200M

7 Shoulder to Overhead (95#/65#)

14 Hollow Rocks

Count the 200M Row as 1 rep per meter for the last round.

Cash Out

Metcon (Time)

Burpee wall ball chest pass X 30


Holding the wall ball, do a burpee to the ball, then get up and pass the ball off a wall to yourself. Catch the ball and burpee again.


Cool Down

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