WOD 12.11.14

Main – CrossFit

Warm-up

Coaches Choice

Metcon

7 Minutes – BJ, T2B, DL (AMRAP – Rounds and Reps)

7min AMRAP

12 Box jumps 24/20

10 Toes to bar

8 Deadlifts 115/75
rest 5 minutes

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

8 Minute AMRAP –

5 Pull-ups

15 Lunge Steps

5 Burpees
5 Minute Rest

10 Min AMRAP – PS, Burp, Med Sit (AMRAP – Rounds and Reps)

10 Minute AMRAP:

3 Power Snatch – Touch N Go at 60% of 1RM

6 Burpee over the Bar

9 Med Ball Sit-ups (touch behind and touch in front 20/14)
RX will be 115/75 or lighter if you are using 60%. (in other words, don’t go over 115 for this)

Cool Down

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