WOD 2.27.15

Main – CrossFit

Warm-up

Coach use components from the WOD for the warm-up

Metcon

Immediately following the 9 minute amrap – use the next 6 minutes to establish a 1RM clean and jerk.

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Gymnastics

Pull-ups (4 sets of 8, kipping, butterfly, chest to bar)

use notes to manage efforts

Cool Down

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