March 19, 2014

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Happy Birthday Nicholas A and Jessy R!

CrossFit
WOD: For Double Under Reps Each Round
5 Minute AMRAP
1000m Row
Double Unders
— 5 Minutes Rest —
5 Minute AMRAP
1000m Row
Double Unders
— 5 Minutes Rest —
5 Minute AMRAP
1000m Row
Double Unders

CrossFit 101
WOD: For Time
21-15-9
Wall Ball (20/14)
Kettlebell Swing (53/35)
Box Jumps (24/20)

Competitor
Strength:
1) EMOM for 5:00 – 3 Power Snatches @ heaviest possible (all sets).
2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ heaviest possible (all sets)

WOD: Same as CrossFit