CFRE WOD 6/11/14

Jun 10th, 2014

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Category: WOD

CFRE WOD 6/11/14


Main – CrossFit

Warming Up (No Measure)

10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.

Back Squat (6@75, 4@85, & 4@90)

Front Squat (4@80, 3@85, 3@90)

Metcon #1 6/11/14 (AMRAP – Reps)

3 Rounds of: 1:00 ME WBS (20, 14) & 1:00 Rest.
For each round, count the total reps then add those numbers up for the final total.

Metcon #2 6/11/14 (Time)

3 RFT of : 10 Clean and Jerk (155, 110) & 20 Lateral Burpees over the bar.

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