CFRE WOD 3/13/15

Mar 12th, 2015

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Category: WOD

CFRE WOD 3/13/15

Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Power Clean (5@55, 5@65, 2×3@80)

Metcon 3/13/15 (Time)

15 Minute EMOM: on the odd minutes complete 1 Clean and Press/G2OH (135, 95) and 1 Rope Climb, on the even minutes complete 2 Clean and Press/G2OH and 2 Rope Climb. Scale Rope Climbs as directed by coaches.

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