WOD 4.9.14

Main – CrossFit

Warm-up

Coaches Choice

Weightlifting

Shoulder Press (4 X 12-15 Shoulder Press)

record your heaviest 1 X 12+
you should warm up, to a heavy 12-15 reps. If 15, then increase weight, if less than 12, decrease weight. Get 4 good attempts at your heaviest 12.

RX + does 5/5/5 X 4 rest 20 seconds between 5’s, and 2 minutes between sets.

Metcon

HSPU, Double Under, Walking Lunge Chipper (Time)

30 Hand Stand Push-ups
90 Double Unders
30 Walking Lunges (per leg)
RX+ Does OH walking lunges with a barbell 95/65

Cool Down

Coaches Choice

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