WOD 9.19.14

Main – CrossFit

Warm-up

Boxes (No Measure)

Pull out a box.
10 Box Step Ups
10 Box Jumps
Straddle stretch, runners lunge stretch on the box (30 seconds per leg)
20 Box Push-ups (leaning against box, hold plank)
10 Box Dips
10 Burpee Box Jumps
10 Box Jump Overs
1 minute Batman holding the box

Weightlifting

Deadlift (10,8,6,4,2, 20 – use same load for 10 and 20)

work up quickly to a decently heavy 10, knowing you need to do that same load for 20 at the end.

Metcon

Lunges and Muscle uups (AMRAP – Rounds and Reps)

8 Minute AMRAP
20 Barbell Walking Lunges (95#/65#)
3 Burpee Chest To Bar Pull-ups

RX + = 115#/85#, and 3 Muscle Ups (no burpees)

Cash Out

Metcon (AMRAP – Reps)

Weight Loss Focus –
4 Minute AMRAP of Double Unders

Metcon (AMRAP – Reps)

Strength Gain Focus –
2 Minute AMRAP of 225#/145# Dead-lifts

Cool Down

Foam Roll upper back and stretch ankles and roll quads. Strength Focus, roll the low back too.

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