May 13, 2015

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Happy Birthday Chelsea G!

CrossFit
Strength: Back Squat 5-5-3-3-1-1-1
*Build up to a 1RM

WOD: For Time
“Randy”
75 Power Snatches (75/55)

CrossFit 101
WOD: For Time
“Swingin’ Annie”
50-40-30-20-10
Double Unders
Kettlebell Swings (53/35)
Sit Ups
*Scaling options: double unders 3:1 and 1/2 kettlebell swings 25-20-15-10-5.

Competitor
Strength/Skill:
1) EMOM x 10:00
2 Power Clean & Push Jerks
2) Front Squat 10-10-10-10
3) Max Set Muscle Ups

WOD: 12 Minute AMRAP
75 Double Unders
15 Chest to Bar Pull Ups