November 24, 2015
CrossFit
Strength: Every 2:00 for 7 Sets
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat
WOD: 4 Rounds for Time
21 Box Jumps (24/20)
18 Wall Balls (20/14)
15 KB Swings (53/35)
12 Burpees
CrossFit 101
Prep: Deadlifts, Burpees and Rowing Technique
WOD 1) 5 Rounds for Time
5 Deadlifts (225/155)
10 Burpees
WOD 2) For Time
2K Row
CrossFit Teens
Strength: Back Squat 5 x 3
WOD: AMRAP x 9:00
Increasing Rep Scheme of
Row (Calories)
Wall Balls
*2,2 4,4 6,6 8,8 and so on