July 17, 2015

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Happy Birthday Cassie S!

CrossFit
Strength:
Back Squat 1×5 at 65% 1RM
Back Squat 1×5 at 75% 1RM
Back Squat 1×5 at 75% 1RM
Back Squat 1×5 at 75% 1RM

WOD: 10 Rounds for Time
5 Power Cleans (185/125)
5 Chest-to-Bar Pull Ups

CrossFit 101
WOD: 3 Rounds for Time
800m Med Ball Run (20/14)
20 Med Ball Cleans (20/14)
20 Med Ball Sit Ups (20/14)
*30 minute time cap. Scale as necessary.

Teen Weightlifting
1) Deadlift 5RM
2) Strict Press 10-10-10