WOD 12.29.14

Main – CrossFit

Warm-up

Coaches Choice – take 5-7 minutes tops.

Weightlifting

Work up to a 5RM front squat, then perform two sets of max reps of back squats.

Back Squat (2 sets of max reps at 5RM front squat)

Front Squat (work up to a 5RM)

Metcon

Metcon (Time)

Row 2015

2 rounds

20 Ring Rows

15 SDLHP (95#/65#)

Rest 5 minutes

2 Rounds

20 Push-ups

15 Thrusters (95#/65#)

Cool Down

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