WOD 15092014

Main – CrossFit

View Public Whiteboard

Strength

Front Squat

Find 5RM
-then-
3×5 @ 90% of above

Metcon

Metcon (Time)

6 Rounds for time of:
15 Pistol Squats
10 Back Rows (choose a weight and go unbroken)
10 Burpees

*scaled – Jumping Lunges

Optional Accessory Work

Snatch

2 @ 60%
2 @ 70%
2 @ 80%
2 @ 85%
1 @ 90%
2 @ 85%

*if possible – this is meant to be before the Strength Training

Stop Snatch Deadlift

4sets x 3reps @ 80% of 1RM Snatch

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