February 12, 2016

Happy Birthday Krista M and Stacy G!

CrossFit
Skill: Ring Dips 3 x Max Effort

WOD: For Time
“Fast and Heavy”
21 Dumbbell Thrusters (choose load)
Run 400m
18 Dumbbell Thrusters
Run 400m
15 Dumbbell Thrusters
Run 400m

Ignite
WOD: 10 Rounds for Time
30 Air Squats
10 Box Jumps (24/20)
10 Burpees

Barbell
1) Muscle Snatch 1 x 3
2) Power Snatch 1 x 2
3) Snatch 1 x 1