WOD 2.12.15

Main – CrossFit

Warm-up

Rowing and squats, box work and lots of stretching. Loosen up the quads the hams and the glutes.

Weightlifting

Clean (7 sets of 1 – try to work up every set.)

Metcon

7 Lives (Time)

7 Rounds –

7 Burpees to a 45# plate

7 Cleans (135#/95#)

7 Pull-ups

7 Dead-lifts

rest 2 minutes

Cool Down

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