October 28, 2013

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CrossFit
Strength: Find Your Split Jerk 1RM

WOD: 12 Minute Clock
50-40-30-20-10
Kettlebell Swings (53/35)
Double Unders
*After kettlebells and double unders are complete, use remaining time to complete as many muscle ups as possible

CrossFit 101
WOD: 3 Individually Time Rounds
500m Row
400m Run

Competitor
Strength: a) Front Squat/Back Squat 4×7/13 @ 65% of 1RM and b) Snatch off Blocks 5×3 @ 85% 1RM

WOD: Same as CrossFit