WOD 6.12.14

Main – CrossFit

Warm-up

I AM CrossFit II (No Measure)

100M Run
10 Pull-ups
10 Squats
200M Run
10 Push-ups
10 Lunges (with Stretch)
400M Run
10 KBS
10 Wall Balls

Weightlifting

Front Squat (3 RM in 10 Minutes)

Front Squat (2 X 3 @ 90% of 3RM above)

Metcon

Interval Row (Time)

Row 100M
Rest 1 Minute
Row 200M
Rest 1 Minute
Row 500M
Rest 3 Minutes
Row 1000M

Cool Down

Coaches Choice

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