Monday WOD – 091514

Run!

Some 100m repeats on a Sunday Morning

Sign-up now for our 1st ever WCCF Partner Throwdown, Oct 4th! SIGN UP BY THIS FRIDAY
$35 per team and all the money we earn from the throwdown is going towards throwing a kick-ass cookout and party for all of you immediately afterwards. All taking place at Eastover Farm in Rochester, MA. This is going to be an awesome event!
https://whaling-city-crossfit.theboxhq.com/events/first-annual-wccf-in-house-throwdown

WORKOUT OF THE DAY

Fitness
1. Power Clean 5RM, TnG

2. For Time:
21-15-9 Power Clean (135/95)
400m Run after each round

Performance
1. Power Clean 5RM, TnG

2. Hang Clean: 5×1, heavy but perfect

3. Metcon
For Time:
21-15-9 Power Clean (135/95)
400m Run after each round