WOD 6.13.14

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

Push Jerk (6 X 2 Heavy (80-90%) not 2RM)

Working on your working load. Get to the weight you want in singles, then stay there.

Metcon

Interval Cindy (AMRAP – Reps)

5 Minutes of Cindy
(5 Pull-ups, 10 Push-ups, and 15 Squats)
5 Minute Rest
3 Minutes of Cindy
3 Minute Rest
1 Minute Cindy
This is a FAST paced WOD, go hard. This is a lot of rest, so push as hard as you can. Drop from the pull-ups right into your push-ups and launch up into your squats.

Cash Out

1 minute of hollow rocks, 30 second rest, 1 minute of hollow rocks

Cool Down

Coach choice

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