May 6, 2016

CrossFit
WOD: For Time
“Friday Fish Fry”
50 Row Calories
10 Deadlifts (275/185)
40 Row Calories
20 Power Cleans
30 Row Calories
30 Front Squats
20 Row Calories
40 Shoulder-to-Overheads
10 Row Calories

CrossFit 101
In teams of three, complete five rounds each, for max reps, of:
Ball Slams (40/25)
Wall Balls (20/14)
100 Meter Farmer’s Carry (AHAP)
*Only one partner may occupy each station; partners rotate as a group as soon as their teammate completes the 100 meter farmer’s carry.

Barbell
1) Back Squat (5-5-4-3-2)
2) Snatch Pull (4-3-2)
3) Clean Pull (4-3-2)