June 27, 2014

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CrossFit
Strength: Deadlift 3-3-3-3-3
*Use heaviest weight possible for each set

WOD: 5 Rounds for Time
30 Double Unders
20 Kettlebell Swings (53/35)
10 Burpees

CrossFit 101
WOD: 6 Rounds for Reps
“The Ghost”
1 Minute per Station of:
Row (calories)
Burpee
Double Under
Rest

Competitor
Strength:
1) Front Squat 3@60%, 3@70%, 2@80%, 2@90%, 1@95%

2) Every 2 minutes for 12 minutes:
1 Power Clean + Hang Clean + Jerk (choose load)

WOD: 24 Minute AMRAP
Complete as many rounds as possible in 24 minutes of
Sled Pull 40m (155lbs)
10 Burpees
Farmers Carry 40m (100lbs)
10 Burpees

CrossFit Swimming
Marshall’s Choice!