July 10, 2013

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CrossFit
WOD: “Beast 12” For Time
25 Walking Lunges
20 Pull Ups
50 Box Jumps (20)
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebell Swings (70/53)
30 Sit Ups
20 Dumbbell Hang Squat Cleans (35/25)
25 Back Extensions
30 Wall Balls (20/14)
3 Rope Climbs

CrossFit 101
50 Double Unders
— then —
3 Rounds of:
10 Push Ups
15 Sit Ups
20 Kettlebell Swings  (53/35)

Competitor
1) HBBS 7×5 @ 75%
2) Power Snatch 1RM
3) EMOM x 7: 1 Power Snatch @ 90%
4) Power Clean 1RM
5) EMOM x 7: 1 Power Clean & jerk @ 85%
6) Weighted Strict Pull Up 8-8-8-8
7) GHD Raise 12-12-12-12-12
8) Reverse Hyper 10-10-10-10-10