November 4, 2015

CrossFit
WOD: 3 Rounds, Each for Time
“OPT Repeatability Test”
Row 250 m
10 Kettlebell Swings (70/53)
10 Burpees
10 Kettlebell Swings (70/53)
10 Burpees
10 Kettlebell Swings (70/53)
Row 250 m
*Rest 12 minutes between rounds. Each round is 100%.

CrossFit 101
Prep: Push Press/Push Jerk

WOD: AMRAP x 12:00
Run 200 m
10 One Arm Dumbbell Snatch (Alternating)
12 Toes-to-bars

Barbell
1) Snatch Balance Heavy Single
2) Back Squat 10-10
3) Back Rack Lunge Steps 5-5-5