WOD 2.13.15

Main – CrossFit

Warm-up

I AM CrossFit II (No Measure)

100M Run

10 Pull-ups

10 Squats

200M Run

10 Push-ups

10 Lunges (with Stretch)

400M Run

10 KBS

10 Wall Balls

Weightlifting

Bear Complex (4 sets of 3 iterations (touch n go) – Increase)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Sprint Blitz (5 Rounds for time)

5 Rounds

12 Push-ups

10 Shoulder to Overhead (95#/65#)

8 Sumo DL High Pull (95#/65#)

6 Knees to Elbows

4 Burpees

Rest 2 minutes

Each Round will be entered, keep a tally.

Cool Down

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