May 20, 2016

CrossFit
Strength: EMOM x 10:00
1 Squat Clean & Jerk

WOD: For Distance in 20:00
“The Digger”
100 Burpees over the rower
Max Distance row in the remaining time

CrossFit 101
WOD: For Reps
A) 0:00-15:00
Run 1 Mile, in remaining time take one attempt to establish a single set of unbroken kettlebell swings (70/53)

B) 15:00-30:00
Run 1 Mile, in remaining time take one attempt to establish a single set of unbroken double unders. If you trip in first 20 double unders, you get a second attempt.

C) 30:00-45:00
Run 1 Mile, in remaining time take one attempt to establish a single set of unbroken kettlebell swings (70/53)

Barbell
1) Back Squat (5-5-4-3-2)
2) Back Squat (5-5-4-3-2)
3) Snatch Pull (4-3-2)
4) Clean Pull (4-3-2)