WOD

Thursday 30th January 2014

Main – CrossFit

SKILL

– Improve standards on push-up and box jump

– Spend 10 minutes going over Deadlift with PVC pipe

– Warm up to the weight for the WOD. If you are not doing RXD, aim for 90%-95% of what you just lifted.

Metcon (AMRAP – Rounds and Reps)

WOD

AMRAP in 15 minutes of;
– 9 Deadlift (50kg/70kg)
– 12 Push-ups (touch and go)
– 15 Box jumps (20”/24″)

SCALING
Step-up on the box jumps