WOD 021514

Which famous person would you never want to meet?

Warm-up 7

200m Run
100 Jumping Jacks
200m Run
100 Mountain Climbers
100m Bear Crawls
100m side shuffle
100m high knees
100m back pedal

Power Clean

 1) 10 Minute EMOTM:
Minutes 1-3 – 3 T+G Power Clean
Minutes 4-6 – 2 T+G Power Clean
Minutes 7-10 – 1 Power Clean

Warm-up as needed. Start at a moderately heavy 3 Rep T+G Power Clean. Goal should be to build every set. The Triples and Doubles should be heavy, these are not light warm-up sets to get to a Heavy Single.

Metcon (AMRAP - Rounds and Reps)

7 Minute Up Ladder:
3 Clean And Jerks
3 Bar Facing Burpees

*Each round add 3 reps to each movement

Rx+: 135/ 95
Rx: 115/75
Scale: as needed

Cash Out

800m row or bike

Out of Town WOD

20 minute AMRAP
5 Tuck Jumps or Box Jumps (if available)
10 V-Ups
15 Push-ups
400m run


CrossFit Journal: The Performance-Based Lifestyle Resource