WOD 2.4.15

Main – CrossFit

Warm-up

Row 200M

Coaches choice of 3 movements

Row 500M

Coaches choice of 4 movements

Row 1000M Easy

Weightlifting

Competitors – you will do clean pulls. 4 X 5, relatively slow, but good full extension and use hips and shrug.

Deadlift (130% of 20RM for max reps (close to 1RM))

Metcon

High Volume – no sore (Time)

50 Jump Ropes

40 Push-ups

30 Wall Balls

20 Burpees

Rest 3 minutes

50 Jumping Pull-ups

40 Double Unders

30 Sit-ups

20 Box Jumps

Rest 4 minutes

50 Mountain Climbers

40 Push Press 45#/35#

30 SDLHP 45#/35#

20 Toes to Bar

Cumulative Time

Cool Down

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