January 20, 2014

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CrossFit
Strength: 5 Rounds of 1 Power Clean + 3 Front Squats + 1 Jerk
*As heavy as possible for each round.

WOD: AMRAP in 7 minutes
Burpee with 6 inch reach

CrossFit 101
WOD: 4 Rounds for Time
400m Run
50 Air Squats

Competitor
WOD: For Time
30 Muscle Ups
21 Clean & Jerks (135/95)
2000m Row