October 10, 2014

WOD 1): For Time
100 Double Unders
21 Front Squats (115/75)
21 Push Presses (115/75)
100 Double Unders
15 Front Squats
15 Push Presses
100 Double Unders
9 Front Squats
9 Push Presses

WOD 2): Max Rep Chest-to-Bar Pull Ups

CrossFit 101
WOD: For Kettlebell Reps
Perform max set of kettlebell swings. As soon as you stop your set, push the sled 40 yards (20 out and back). No rest between swings and sled. Rest 3-4 minutes between rounds.
*Choose load on kettlebell swing. Go heavy. Max weight on sled is 90/45.

Same as CrossFit