WOD 5.27.14

Main – CrossFit

Warm-up

Coaches Choice – take it easy, bring in components of todays strength and WOD, but be aware of those really sore from yesterday. Oh, and I changed my mind about today. 🙂

Weightlifting

Push Press (5 RM in ten Minutes)

Look up your Push Press history to assist in a target.

Push Press (2 X 5 @ 90% of the 5RM you just found)

Metcon

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
RX is full depth squats on wall balls, and 10′ mark must be hit to count the wall ball or 9′ for the ladies.

Muscle ups are initiated from full extension, feet off the floor and back to full extension at the time, if you string them together you must turn your hands out on the bottom, on the rings.

Cool Down

Coaches choice

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