CFRE WOD 6/24/14

Jun 23rd, 2014

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Category: WOD

CFRE WOD 6/24/14


Main – CrossFit

400m Run (No Measure)

run 400m at a comfortable pace!

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

3 Shoulder Press + 3 Push Press + 3 Push Jerk (3 sets of 3 SP, 3 PP, 3 PJ @ 80% of your 1RM SP)

In succession, complete 3 reps of Shoulder Press, 3 reps of Push Press, 3 reps of Push Jerk. Do 3 sets of the succession.

Metcon 6/24/14 (Time)

For time: complete 21-15-9 reps of Burpees & Ring Dips or Box Dips

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