WOD 4.8.14

Main – CrossFit

Warm-up

Coaches Choice

Weightlifting

Deadlift (4X8 – Double Overhand Grip ONLY – 8-12 reps)

Record your best 1 X 8 (or more). Use a double overhand grip, no mixed grip.

Metcon

400M, 800M, 400M (Time)

400M Run
Rest 2 minutes
800M Run
rest 2 minutes
400M Run
Row if you rain or injury. Only click RX if you run.

Gymnastics

Front Lever (5 attempts at max holds)

record seconds and add technique position in notes (knees bent in, one leg straight, both legs straight)

Cool Down

Coaches Choice

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