WOD 9.25.14

Main – CrossFit

Warm-up

Runnin (No Measure)

100M Run
10 Pull-ups
100M Run
10 Squats
10 Burpees
100M Run
10 push-ups
100M Run
30 Sec Batman
1 way Spiderman
10 superman holds

Weightlifting

Power Clean (4 X 1-1-1-1 do them as SINGLES )

rest 5 seconds in between singles, 90 seconds from rep 4 to the next set.

Metcon

Interval Work (4 Rounds for reps)

AMRAP – 30 seconds of work and 30 seconds of rest for a total of 4 rounds per exercise, of:

Goblet Squats (53/35 – 70/53 for RX+)
Strict Pull-ups (or ring rows)
Sit Ups (toes to bar RX+)
Sumo Dead-lift Kettle-bell High Pull (same weight as Goblet Squat – must touch floor and handle to chin)

-Finish all 4 rounds of each before advancing and rest 60 sec between the movements Example: Do all 4 rounds of Goblet Squats then rest 60sec then start the PU

You will record your total for each movement.

Cool Down

Foam ROLL, nothing but the FOAM.

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