July 3, 2015

Happy Birthday Larry B, Jamie D, George L and Vanessa P!

CrossFit
Strength:
Back Squat 1×4 at 70% 1RM
Back Squat 1×4 at 75% 1RM
Back Squat 1×4 at 80% 1RM
Back Squat 1×4 at 85% 1RM

WOD: For Time
100 Burpees
*5 Ball Slams EMOM, starting with the First Minute.

CrossFit 101
WOD: Each for Time
“Lisa Needs a Recovery Day”
Run 800m
— Rest as Needed —
Row 1000m
— Rest as Needed —
Run 800m
— Rest as Needed —
Row 1000m
*Post Each Interval Time

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