May 29, 2015

Happy Birthday Coach Holland and Kara W!

CrossFit
Strength: Back Squat 10-8-8-8
10 – 60% Max
8 – 65% Max
8 – 70% Max
8 – 75% Max

WOD: For Time
“The Animal”
150 Kettlebell Swings (70/53)
*Scaled (62/44) or  (53/35). Time cap: 20 minutes

CrossFit 101
WOD: 20 Minute AMRAP
“The Painful Plate”
10 Bumper Plate Thrusters (45/25)
10 Bumper Plate Burpees
10 Overhead Alternating Lunges
*While one partner works, one partner does a 200m plate run.

Competitor
“B-Shift” Fun