June 19, 2015

Happy Birthday Michelle L!

CrossFit
Strength:
Back Squat 1×6 at 65% 1RM
Back Squat 1×6 at 75% 1RM
Back Squat 1×6 at 80% 1RM
Back Squat 1×6 at 80% 1RM

WOD: For Time
10 Power Cleans (155/105)
20 Kettlebell Swings (53/25)
8 Power Cleans
18 Kettlebell Swings
6 Power Cleans
16 Kettlebell Swings
4 Power Cleans
14 Kettlebell Swings
2 Power Cleans
12 Kettlebell Swings

CrossFit 101
Row: 500m
*At damper setting 6, 4, 8, 2, 10, 0. Rest 2 mintues between rounds.

Teen Weightlifting
Deadlift 7 RM