December 30, 2014

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Happy Birthday Paul M!

CrossFit
Lifting: Try to increase load on each of the 15 sets
Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
*Use heaviest weight possible for each set

CrossFit 101
WOD 1) For Time
21-18-15-12-9-6-3
Sit Ups
Box Jumps (24/20)

— Rest Exactly 10 Minutes —

WOD 2) 7 Minute AMRAP
Burpees

Competitor
Coach’s Choice

Barbell
1) Clean & Jerk 5 x 1
2) Box Squat 3-3-3
3) Stiff-Legged Deadlift 8-8-8