February 25, 2014

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Happy Birthday Jeff H and Christine S! 

CrossFit
Strength: Heavy Single Power Clean
*Work your way up in weight until it feels heavy. Don’t shoot for your max.

WOD:  7 Minute AMRAP
5 Box Jumps (30/24)
3 Cleans (225/155)

CrossFit 101
WOD: For Time
“Run + Half Angie”
800m Run
50 Pull Ups
50 Push Ups
50 Air Squats
50 Sit Ups

Competitor
Strength: Back Squat 1RM

WOD: For Time
Row 2K
50 Deficit Handstand Push Ups 6/4″