WOD 6.11.14

Main – CrossFit

Warm-up

Day 5 (No Measure)

Rowing
Couch stretch
Pass throughs
Add on as you like coaches!

Weightlifting

Push Press (3RM in Ten Minutes)

Push Press (2 X 3 @ 90% of 3RM above)

Metcon

3EMOM 15 – Power Clean (Weight)

Pick a Heavy load for 3 Power Cleans EMOM for 15 Minutes
RX + is 1 squat clean and 2 power cleans per round.

Metcon

Metcon (AMRAP – Reps)

1 minute to get a maximum number of cheat curls. Swing hips to get bar up. From 65# down to 15#, pick your weight.

Cool Down

Stretch out good!

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