March 2, 2015

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CrossFit
WOD 1) For Rounds
“Death by Chest to Bar Pull Up”
1 Chest to Bar Pull Up in the 1st Minute
2 Chest to Bar Pull Ups in the 2nd Minute
3 Chest to Bar Pull Ups in the 3rd Minute
….continue as long as you are able

— Rest 7 Minutes —

WOD 2) 7 Minute AMRAP
Row 250m
10 Handstand Push Ups
50 Double Unders

CrossFit 101
WOD: For Time
“Half Bull”
100 Double Unders
25 Overhead Plate Squats (45/25)
25 Pull Ups
800m Run
*40 minute time cap

Competitor
Strength:
1) 5 x 1 Power Snatch + 1 Squat Snatch @ 80%
2) 5 x 1 Clean @ 85%
3) 4 x 1 Thruster @ 75% of 1RM Clean & Jerk

WOD 1) Death by Muscle Ups

WOD 2) Same as CrossFit