October 5, 2015

Happy Birthday Tish McC!

CrossFit
Strength: Clean & Jerk 1 RM
*20:00 to establish a 1RM

WOD: 15:00 AMRAP
15 Unbroken Wall Balls (20/14
30 Unbroken Double Unders
*100m Penalty Run every time you break a set…continue where you left off after penalty run

CrossFit 101
WOD: 15:00 AMRAP
10 Bumper Plate Ground To Overheads, (45/25)
10 Toes-to-bars
10 Box Jumps (24/20)

Prep: Shoulder Press 5-5-5

Teens
Strength: Zercher Squat 4 x 7

WOD: 3 Rounds for Time
Run 300m
21 Kettlebell Swings
12 Push Ups