February 26, 2014

Happy Birthday Jake W!

CrossFit/CrossFit 101
WOD: 3 Individually Timed Rounds of
500m Row
400m Run

Competitor
Strength:
1) EMOM for 5:00 – 2 Power Snatches @ 100% of 5RM from last week.
2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ 100% of 5RM from last week.
3) 12 minutes to establish a 1RM Snatch Balance.

WOD: 7 rounds, each for time
5 Hang Cleans (full) 155/105#
12 Box Jumps 24/20″
15 Burpees
Rest 1:1