WOD 12.9.14

Main – CrossFit

Warm-up

Coaches Choice

Front Squat (3 X 15)

Metcon

Double Chipper (Time)

50 Dead-lifts (135/95)

40 Box Jumps or Steps

30 Pull-ups

20 Front Squats (135/95)

10 Shoulder to Overhead (135/95)

Rest 5 Minutes

50 Sit-ups

40 Hand Release Push-ups

30 Hang Power Cleans (135/95)

20 Lunge Steps

10 Burpee Chest to Bar Pull-ups

Cool Down

Stretch, foam roll, spend five minutes in the mobility area.

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