April 21, 2014

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Happy Birthday Pam H, Stacy McB and Jerry R!

CrossFit
WOD: 5 Rounds For Time
“Kelly”
Run 400m
30 Box Jumps (24/20)
30 Wall Balls (20/14)

CrossFit 101
WOD: 10 Minute AMRAP
“Mini Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats

Competitor
Strength: 3 Position Snatch
*5 sets to work to a heavy complex

WOD 1) 3 Rounds for Time
500m Row
50 Double Unders
25 Kettlebell Swings

WOD 2) 75 Burpee Box Jumps for Time