October 13, 2014

Happy Birthday George B, David D, Nya J, Erik M and Jaclyn S! 

Strength: Squat Clean & Jerk Heavy Single
*Take 15 minutes to work up to a heavy, but PERFECT clean and jerk. 

WOD: 10 Minute AMRAP
10 Burpee Box Jumps (20)
10 Squat Cleans (155/105)

CrossFit 101
Pre: 800m Run Time Trial
*This is an all out effort for time. 

WOD: 12 Minute AMRAP
10 Burpees
25 Double Unders

Team Series Events 11 and 12