WOD 4.10.14

Main – CrossFit

Warm-up

Garage Games WORLD 4 (No Measure)

2 Rounds NOT for time:
10 Burpees
10 Push-ups
10 Kettlebell Swings
10 Wall Ball Cleans

2 Rounds AFAP
5 Sit-ups
5 Squats
5 Kettlebell Snatches
5 Wall Balls

Not for time
Frankenstein
Butt Kicker
Superman
Spiderman
Batman

Weightlifting

Back Squat (4 X 12-15 usual rules)

RX+ Does them at the following tempo:

3sec down
0sec pause at bottom
3sec up
0sec pause at top

You MUST maintain this tempo.

Metcon

Ladder – Box Jump – K2E (AMRAP – Reps)

9min Ladder 3-6-9-12-15-18-21-24…
Box jump/step up
Knee to elbows

Climb the ladder as far as possible in 9 minutes
RX + is checked for anybody who did the tempo squats first

Cash Out

Hollow Hold (One time max hold in hollow position)

Cool Down

Coaches Choice

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