July 31, 2013

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Happy Birthday Maggie G!

CrossFit
Strength: Floor Press 5-5-5-5-5
Use the heaviest weight you can for each set

WOD: Your Choice – Run 1 Mile or Row 2K

CrossFit 101
WOD: For Time
Run 800m
15 Kettlebell Swings (53/35)
15 Wall Balls (20/14)
Run 400m
15 Kettlebell Swings
15 Wall Balls
Run 800m

Competitor
Strength:
1) Find your Hang Power Snatch 3 Rep Max
2) Find your Hang Power Clean 3 Rep Max
3) Find your Split Jerk 3 Rep Max

WOD: Row 2K