#CrossFit #Hackney #WOD 28/11/2013 #withmomentum

Strength

15 minutes to complete

All Athletes

A-1: 3 x Paused Front Squat 2-4 reps rest: 20sec

A-2: 3 x Back Squat AMRAP

CrossFit Rookie

A-1: 3 x Goblet Squat 4-6 Reps rest: 30

A-2: 3 x Back Squat 8-12 Reps rest: 2:00

Capacity

12 min

3 Thrusters 60/40 on the even min

3 Power Clean 60/40 on the odd min

W.O.D

3 Rounds for time

50 OH Alternating Lunges

40 Ab Mat Sit ups

30 Box Jumps

20 Pull Ups

10 HSPU