May 12, 2015

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Happy Birthday Patrick C and Rhianna A!

CrossFit
WOD: For Time
Run 1 Mile
50 Overhead Squats (95/65)
100 Sit Ups
150 Double Unders
50 Kettlebell Sumo Deadlift High Pulls (70/53)
100 Box Jump Overs
*26:00 Time Cap

CrossFit 101
WOD: 12 Minute AMRAP
200m Shuttle Run
14 One Arm Alternating Dumbbell Snatch (choose load)

Competitor
Strength/Skill:
1) Snatch Off Blocks 1-1-1-1-1-1-1
2) 5 Sets: 2 Pull Ups + 3 Chest to Bar Pull Ups + 4 Bar Muscle Ups
3) Back Squat 10-10-10-10

WOD: For Time
“Randy”
75 Power Snatches (75/55)