WOD 12.2.14

Main – CrossFit

Warm-up

Coaches Choice

Weightlifting

Front Rack Lunge (3 Rounds of 20 Alternating Lunges)

Metcon

3 Minute Clock Race (3 Rounds for reps)

3 Rounds –

3 Minute Clock

Row 350 M (men) 275 M (women)

AMRAP of Shoulder to Overhead

(from the rack)

115#/75#

3 Minute Rest

Score is each round, Shoulder To Overhead

Cash Out

Pistol Practice – no box, only use the rig for assistance. 10 per leg.

Cool Down

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