9.12.16 CrossFit Workout WOD Thornton Northglenn CO

Warm-up

3 Rounds-

10m Inch Worm

10m Spiderman Lunges

10m Duck Walk

10 Tempo Air Squats (3sec pause in bottom)

A. Back Squat- 6×6@70% of 1RM+ 10lbs (Add 10lbs from Week 9)

B.For Time-

500m Run

30 Clean and Jerks (135/95)

500m Run