November 15, 2013

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Happy Birthday Julie B!

CrossFit
Strength: Shoulder Press 5-5-3-3-1-1-1
*Use heaviest weight possible for each set

WOD: 4 Rounds for Time
400m Run
50 Double Unders

CrossFit 101
WOD: For Total Time
Run 1 Mile
Rest 2 Minutes
Run 800m
Rest 2 Minutes
Run 400m
Rest 2 Minutes
Run 200m

Competitor
WOD: “Nate”
20 Minute AMRAP
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (70/53)