April 20, 2015

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Happy Birthday Andrea Y!

CrossFit
Strength: Front Squat 4-4-4-4
*Use heaviest weight possible for each set

WOD: 3 Rounds for Time
Run 400m
12 Deadlifts (at bodyweight)
21 Box Jumps (24/20)

CrossFit 101
WOD: 3 Rounds, Each for Time
Row 250m
15 Kettlebell Swings (53/35)
25 Burpees
15 Kettlebell Swings
Row 250m
*Go HAM (Max Effort)! Rest 4-6 minutes between rounds. Log best time of the three.

Competitor
Coach Holland’s Choice