WOD 23092014

Main – CrossFit

View Public Whiteboard

Strength

Push Press

Push Press 5RM; 3 x 5 @ 90% of 5RM

Metcon

Metcon (Time)

4 Rounds for time of:

7 Ring Push Ups
15 Wall Ball Shots (20/14′, 10 ft target)
15 KB Swings (53/35#)

*Rx Plus = HSPU, (79/53#)

Optional Accessory Work

Oly Lifting – best if done before strength

Snatch High Pull + Power Snatch

50%
60%
65%
70%
75%

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