WOD 6.2.14

Main – CrossFit

Warm-up

Garage Games WORLD 4 (No Measure)

2 Rounds NOT for time:
10 Burpees
10 Push-ups
10 Kettlebell Swings
10 Wall Ball Cleans

2 Rounds AFAP
5 Sit-ups
5 Squats
5 Kettlebell Snatches
5 Wall Balls

Not for time
Frankenstein
Butt Kicker
Superman
Spiderman
Batman

Weightlifting

Weighted Pull-ups (5 RM in Ten Minutes)

Weighted Pull-ups (2 X 5 @ 90% of 5RM)

Metcon

10m AMRAP Pistols K2E Sumo Deadlift (AMRAP – Rounds and Reps)

7 Pistols
15 Knees-2-Elbows
8 Sumo Deadlifts 225/155#
Pistols should be scaled to the box, RX is no support on the pistols, leg in front.

Dead-lifts are sumo position, back straight.

Cool Down

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