WOD 12.8.14

Main – CrossFit

Warm-up

Coaches Choice

Weightlifting

Shoulder Complex (Record your best 2 sets and count it as 1 rep)

5 sets of

3 Press

5 Push Press

8 Push Jerk

no dropping during the reps

Metcon

Cindy More Fun (Time)

4 Rounds:

2 Rounds of Cindy (5 pull-ups/10 push-ups/15 squats)

10 Wall Balls (20#/14#)

10 Hang Power Cleans (115#/85#)

2 Minute Rest

Cool Down

Leave a Reply

*

captcha

Please enter the CAPTCHA text