March 4, 2014

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Happy Birthday Sam G!

CrossFit
Strength: Bench Press 5-5-3-3-1-1-1

WOD: 3 Rounds For Time
15 Hang Power Cleans (135/95)
15 Burpees

CrossFit 101
WOD: 10 Rounds for Time
7 Burpees
7 Knees to Elbows

Competitor
Strength:
1) Back Squat: 1 attempt to establish a 20RM – rest 1 minute before attempt number 2
2) Front Squat: Max Reps @ 100% of #1

WOD: 5 Rounds for Time
12 Toes to Bar
12 Burpee Box Jumps (24/20)
Rest: 1:1

Finisher: Muscle Ups for Time (20/15)