May 20, 2015

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Happy Birthday Stephen C and Coach Mel!

CrossFit
Strength: Power Clean 5 x 2 @ 85%
*No touch and go. Same weight across.

WOD: For Time
100 Wall Balls (20/14)
Run 1000m
100 Burpees
*21:00 Time Cap

CrossFit 101
WOD: 5 Rounds for time
35 Double Unders
Run 200m

Post: For Time
50 Box Jump Overs (24/20)

Competitor
Strength/Skill:
1) Power Snatch 5 x 3
2) Power Clean & Push Jerk 5 x 2
3) Front Squat 4 x 10 @ 75%
4) Max Set Unbroken Bar Muslce Ups

WOD: For time
75 Calorie Row
50 Wall Balls
10 Hang Squat Cleans (205/135)
50 Wall Balls
75 Calorie Row