Monday, Sept. 14, 2015

091415 WOD

A. 9:00  EMOM (3 sets)

Min 1: 100-meter run

Min 2: 30 consecutive double-unders / 60 consecutive singles

Min 3: 0:20 hollow to 0:20 arch

B. Take 15:00 to find a 3RM overhead squat for the day

C. For time:

Run 200 meters

15 overhead squats (115/75)

30 box jumps (24/20)

Run 200 meters

10 overhead squats (115/75)

20 box jumps (24/75)

Run 200 meters

5 overhead squats (115/75)

10 box jumps (24/20)

Metcon courtesy CrossFit of Freemont

>> On-Ramp

For time:

Run 200 meters

15 air squats

20 step-ups

Run 200 meters

10 air squats

15 step-ups

Run 200 meters

5 air squats

10 step-ups