Workout 12.30.13

Nickname: Metcon Monday MM MM Good

Main – CrossFit

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10 Minutes of Shoulder and Hip Mobility

WOD

Metcon (AMRAP – Rounds and Reps)

Complete the following 3- 6 minute AMRAPS (rounds and reps):

A. 6 Minutes of:
4 Hang Squat Clean RX185/135, Scaled 135/95
8 Bar Facing Burpees

rest 3 Minutes…

B. 6 Minutes of:
5 Power Snatch RX 135/95, Scaled 115/75
10 Toes to Bar
30 Double Unders, 100 singles

rest 3 Minutes…

C. 6 Minutes of:
2 Clean & Jerk RX 115/85, Scaled 95/65
2 Wall Balls 20/14
4 Clean & Jerk
4 Wall Balls
6 Clean & Jerk
6 Wall Balls
etc…

Calculate each sets’ rounds and reps individually and total all for the final score.

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