November 20, 2014

0

Happy Birthday Keith G, Josh H and Jared S!

CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: 12 Minute AMRAP
Burpee Broad Jump 100ft
Overhead Walking Lunge (45/25)

CrossFit Prep
Lifts: Squat Snatch, Snatch Grip Deadlift (3×5)

Skills: Kipping Pull Ups (No bands!)

CrossFit Endurance
Surprise!

Incendia Barbell Club
1) Every 2:00 for 16:00
1 Power Clean + 2 Front Squats + 1 Jerk @ 75% 1RM

2) Clean Pull 3 x 3 @ 100%