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CrossFit WoD 07.16.2014

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Warm Up
Foam Roll and Hip Mobility
Then 2 Rounds
10 Good Mornings
10 Goblet Squats @ 30X1
10 Ring Rows @ 2011
Strength/Skill
4 Sets
A1: Back Squat x 4-6 reps @ 30X1 – Rest 60 seconds
A2: Weighted Pull Ups x 2-3 reps @ 2011 – Rest 60 seconds
A3: FLR on Rings x 30-45 seconds – Rest 60 seconds
MetCon
Complete as many reps as possible in 11 minutes of:
Run 800m
75 Air Squats
50 Sit Ups
25 Push Ups
AMRAP Burpees in the time remaining

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