June 21, 2013

CrossFit

Strength: Back Squat 3×5

WOD: “Elizabeth”
21-15-9
Clean (135/95)
Ring Dip

CrossFit 101

WOD: 4 Rounds Each for Time and Reps
500m Row
Max Effort Push Up

Competitor

Strength: Jerk 1RM (20 minutes)
Time Trial: 500m Row for Time
WOD: Same as CrossFit