WOD 5.13.14

Main – CrossFit

Warm-up

Garage Games WORLD 1 (No Measure)

3 Rounds NOT for time:
100M Run
20 Wall Ball Cleans
40′ of Frankensteins
10 KB Snatch or Swing (left arm)
20′ of Butt Kickers and 20 ‘ of spiderman
10 KB Snatch or Swing (right arm)

Gymnastics

Front Lever (15 minute EMOM – reps = seconds or band pulldowns)

If you do band pulldowns, change to 4X15 and record the band you use. In addition, do 20 second hollow hold between sets.

Metcon

The Chief (AMRAP – Rounds and Reps)

5 Cycles, 3 minutes per cycle with a one minute rest in between. In each cycle attempt to get as many rounds and reps as possible of:

3 Power Cleans – 135/95
6 Push Ups
9 Squats

Score the accumulation of rounds and reps with extra reps counting as rounds (every 18 is a round).
Each 3 minute cycle is a race to get through the 3-6-9 as many times as possible. Then rest, and repeat. First month or two athletes should do 3 rounds total (9 minutes of work).

Cash Out

4 Handstand walks, or Handstand holds on wall.

Cool Down

Coaches Choice

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