August 12, 2014

Happy Birthday Ryan McD!

Strength: Overhead Squat 3-3-3-3-3
*Use heaviest weight possible for each set

WOD: 3 Sets for Max Reps
3 Minutes of Rowing (for meters)
2 Minutes of Double Unders
1 Minute of Burpees
*Rest 3 minutes after each round. Post numbers for each movement.

CrossFit 101
WOD: 3 Rounds for Time
“Teamwork Tuesday”
15 Box Jump Overs
Bear Crawl 160 ft (4 passes on 101 side)
25 Kettlebell Swings
30 Wall Balls
*In teams of four, perform 3 rounds each. Team members will advance to the next station only once the team member in front of you has moved on (congo-line style).

CrossFit Prep
Lifts: Overhead Squat, Snatch Balance, Squat Snatch

Skill: Muscle Ups