May 5, 2014

Happy Birthday Phillip L!

Strength: Bench Press 3×5
*Use same weight for each set

WOD: Each for time
Row 2000m
Row 1000m
Row 500m

CrossFit 101
WOD 1) For Rounds
In 9 Minutes:
Run 800m
Then, in the remaining time AMRAP of
8 Box Jumps (24/20)
9 Kettlebell Swings (53/35)
*RX+ (30/24 box) and (70/53 kettlebell)

WOD 2) 5 Minute AMRAP
5 Toes to Bar
5 Burpees (jump to reach bar to complete burpee)

WOD: 10 Rounds for Time
1 Legless rope climb
200ft Sprint