November 3, 2015

Happy Birthday Rhonda B!

CrossFit
Skill: 3 x Max Reps Strict Pull Up

WOD: AMRAP x 20:00
3 Power Cleans (155/105)
3 Front Squats (155/105)
3 Jerks (155/105)

CrossFit 101
WOD: 3 Rounds, Each for time
Row 250m
15 Kettlebell Swings (53/35)
25 Burpees
15 Kettlebell Swings
Row 250m
*Rest 4-6 minutes between rounds.

CrossFit Teens
WOD: Each for Time
Run 4 x 400m
*Rest 3 minutes between efforts.