WOD 6.17.14

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

Shoulder Press (3 RM in Ten Minutes)

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

Metcon

Interval Fran (AMRAP – Reps)

3 Rounds:
2 Minute AMRAP of Thrusters and Pull-ups (95#/65#)
2 Minute Rest
RX + = 105#/75# and Chest to bar

Cash Out

50 Toes to Bar or Knees to Elbows

Do these in sets of 5 or 10, but the best possible quality you can get.

Cool Down

Coaches Choice

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