August 26, 2014

Happy Birthday Coach Carson! 

Strength: 1 Power Snatch + 3 Overhead Squats
*Use heaviest weight possible for each set

WOD: 5 Rounds for Calories
In 2:00, complete 20 wall ball shots then row for max calories
*2:00 rest between rounds

CrossFit 101
30 Minute AMRAP
“Teamwork Tuesday”
Run 400m
Box Jump Over
Burpee Pull Ups
Wall Climb
*In teams of 4, each team member will start on a different station and may not rotate to the next station until running teammate returns. Time is kept by the runner. Score is number of 400m runs each team completes.

CrossFit Prep
Lifts: Deadlift, Sumo Deadlift High Pull, Snatch High Pull

Skills: Kipping and Kipping Pull Ups