Monday WOD – 051914

Jamie

Jamie, with her whole family behind her. THIS is what CrossFit is about.

WORKOUT OF THE DAY

Fitness
1. Mid Hang Power Clean: Work to a 3rm

2. Metcon
10 rounds for time of:
1 Rope Climb 15′
200′ Sprint

Performance
1. Mid Hang Power Clean: Work to a 3rm

2. Deadlift: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

3A. 3X10 Bent Row – heaviest possible, rest 60 sec.
3B. 3X10 Hip Extension – heaviest possible, rest 60 sec.

4. Metcon
Regional Event 5
10 rounds for time of:
1 Legless Rope Climb 14′
200′ Sprint