WOD 12.11.14 CFTN

crossfit-3boysWARM UP/MOBILITY
SKILLS Push press – Push Jerk
STRENGTH
EMOM 10’00 alternate
5 Front squat 70% from the floor
2 Push press – 3 Push Jerk

METCON
3 Round in Teams of 2 (the score is a team of 2)
AMRAP 1′ Wall Balls 9/6
AMRAP 1′ Sumo Dead Lift High Pull KB 32/24
AMRAP 1′ Box Jumps Overs 60/50
AMRAP 1′ Push ups
AMRAP 1′ Snatch KB 32/24
Rest 1:00 Between Rounds

RELAX/MOBILITY