March 11, 2015

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Happy Birthday Jameson A, Alexis A and Jarred M!

CrossFit
Strength: Front Squat 3 x 3 @ 70%
*Same weight across

WOD: AMREPs 15 Minutes
Burpee 2 Minutes
Double Unders 1 Minute

CrossFit 101
WOD: For Time
“Helen”
Run 400m
21 Kettlebell Swings (53/35)
12 Pull Ups

Competitor
Strength:
1) 1 Push Press + 1 Push Jerk + 1 Split Jerk @ 65%
2) Power Clean 4 x 2 @ 75%
3) Front Squat 3 x 2 @ 70%

WOD: Same as CrossFit