July 24, 2013
CrossFit
“Smoking Gun”
7 Rounds for Time of:
4 Burpee Deadlifts (155/105)
3 Burpee Power Cleans
2 Burpee Squat Cleans
1 Burpee Squat Clean & Jerk
CrossFit 101
“Fight Gone Bad Style”
3 Rounds, 1 Minute Per Station of:
Pull Up
Push Up
Sit Up
Air Squat
Burpee
Rest
Competitor
Strength:
1) Power Snatch: Find Max UB Triple in 10 min.7
2) Power Clean: Find Max UB Triple in 10 min
3) Jerk From Rack/Boxes: Find Max Triple in 10 min (you may drop bar on boxes each rep)
WOD: 10x100m Sprints (Rest 5:1)
