June 25, 2013

Happy Birthday Amanda C!

CrossFit

“CrossFit Total”
Back Squat 1RM
Shoulder Press 1RM
Deadlift 1RM

Competitor

Strength:
1) 5×1 3 Position Clean + 1 Jerk (heaviest possible, rest 60-90 seconds)
2a) 4×5 Split Press (heaviest possible, rest 60 seconds)
2b) 4×5 Pendlay Row (heaviest possible, rest 60 seconds)

WOD:
2 Minutes ME Muscle Ups
-then-
6 minute AMRAP of:
50 Double Unders
15 Burpees
-then-
2 Minutes ME Muscle Ups