WOD 6.6.14

Main – CrossFit

Warm-up

I AM CrossFit (No Measure)

3 Rounds NOT For Time:
100M Run
20 Left arm KB Swing
10 Burpees
20 Right arm KB Swing
10 Pull-ups

Weightlifting

Back Squat (3 RM in 10 Minutes)

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

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Once you strip your barbell, keep it out for the cash out.

Cash Out

Using your empty barbell from the WOD perform:
2 sets of:
5 Behind the Neck Presses
5 Behind the Neck Push Presses
5 Behind the Neck Jerks

The finish position of the behind the neck press, should be the exact finish position of the press, push press and jerk from the front.

Cool Down

Coaches Choice

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