March 10, 2015

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Happy Birthday Anita S!

CrossFit
WOD: 3 Rounds for Time
“Bowen”
Run 800m
7 Deadlifts (275/185)
10 Burpee Pull Ups
14 Single Arm Kettlebell Thrusteres (53/35 – 7 each arm)
20 Box Jumps (24/20)
*40 Minute Time Cap

CrossFit 101
WOD: For Time
Run 1 Mile
Rest 2 Minutes
Run 800m
Rest 2 Minutes
Run 400m
Rest 2 Minutes
Run 200m
*Total Time – Rest = Time Logged

CrossFit Prep
Lifts: Sumo Deadlift High Pull and Push Press
Skills: Box Jumps and Explosiveness