April 9, 2014

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Happy Birthday, James M!

CrossFit
Strength: Power Clean & Jerk 1RM

WOD: 5 Rounds for Time
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

CrossFit 101
WOD: For Time
“Dirty 30”
30 Box Jumps (24/20)
30 Jumping Pull Ups
30 Kettlebell Swings (53/35)
30 Lunges
30 Knees to Elbows
30 Push Press (45/33 or 20/25)
30 Sit Ups
30 Wall Balls
30 Burpees
30 Double Unders

Competitor
WOD: Holland’s Choice