March 18, 2015

0

Happy Birthday Bernardo P!

CrossFit
Skill: 3 x Max Rep Handstand Push Ups

WOD 1) Row 50 Calories for Time

— Rest 5 Minutes —

WOD 2) 3 x 3 Minute AMRAP
Burpee (6″ Reach)
*Rest 3 minutes between cycles

— Rest 5 Minutes —

WOD 3) Row 50 Calories for Time

CrossFit 101
WOD: For Time
Run 400m
21 Kettlebell Swings (53/35)
21 Burpees
Run 400m
15 Kettlebell Swings
15 Burpees
Run 400m
9 Kettlebell Swings
9 Burpees
*RX+  70/53

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

WOD: Same as CrossFit