March 10, 2014

0

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

WOD: 8 Minute AMRAP
5 Power Cleans (155/105)
7 Toes to Bar
9 Box Jumps (24/20)

CrossFit 101
WOD: 4 Rounds for Time
20 One Arm Alternating Dumbbell Snatch (choose load)
20 Burpees

Competitor
Strength: 7×1 Snatch From the Hang

WOD: 7 Rounds for Time
15 Wall Balls (20/14)
10 Target Burpees