WOD 2.6.15

Main – CrossFit

Warm-up

Quick Run (No Measure)

4 Minute Jump Rope

Runner Stretch

2 times through (10M Runs down and back inside)

Shuttle Runs –

-5 Squats then Run

-5 Pushups then Run

-5 Burpees then Run

-5 Squats/Pushups/Burpees then Run

Weightlifting

Back Squat (1RM Back Squat)

Metcon

Masters Tour 2014 WOD #3 (AMRAP – Rounds and Reps)

15 Minute AMRAP

30 Double Unders

20 Wall Balls (20#/14#)

10 Snatch (75#/45#)

Perform Singles at 1:1 ratio
Weekend Competitors – for 15 minutes perform 15 double unders, 10 wall balls, 5 snatches and rest 1 minute. Rounds and reps

Cool Down

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