February 24, 2014

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Happy Birthday Aron K, Emily P and Dylan T!

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

WOD: 7 Minute AMRAP
5 Triple Unders
3 Thrusters (185/125)
*Scaling options: 20 Double Unders or 40 Single Unders

CrossFit 101
WOD 1) 800m Run for Time

WOD 2) “A Taste of CrossFit”
7 Rounds of:
100ft Sled Push (90/45)
100ft Sprint
*Not for time

Competitor
Strength:
1) Snatch 5×2 @ 75% 1RM
2) Do 10 Chest to Bar Pull Ups EMOM x 5

WOD: 5 Rounds, Each for Time
30 Double Unders
15 Wall Balls (20/14)
7 Power Snatches (115/75)
Rest 1:1