October 21, 2015

Happy Birthday Rebecca H! 

CrossFit
Strength: Every 2:00 for 14:00
3 Hang Power Cleans

WOD: 3 Rounds for Time
30 Hang Power Cleans, 95/65 lbs
30 AbMat Sit-ups
30 Box Jumps, 24/20 in

CrossFit 101
Prep: Pistols and Double Unders

WOD: For Time
“Mini Flight Simulator”
5-10-15-20-25-20-15-10-5

Unbroken  Double Unders
Barbell
1) Front Squat 5-5-5-5-5
2) Clean Pull 4-4-4
3) Back Rack Lunge Steps 5-5-5