October 9, 2015

October 9, 2015

0

CrossFit
WOD: Choose 2, Each for Time
“Karen”
“Diane”
“Randy”
“Isabel”
*Rest 10-15 minutes in between WODs

CrossFit 101
WOD 1) Run 800m Max Effort

— Rest 3 Minutes —

WOD 2) AMRAP x 9:00
3 Strict Pull ups
6 Burpee Box Jumps (24/20)
9 Kettlebell Sumo Deadlift High Pulls (70/53)

Prep) Jumpling/Landing/Overhead Squat/Clean Set Up

CrossFit Teens
EMOM x 15:00
5 Tire Flip Jump Throughs
10 Calorie Row
10 Med Ball Over the Shoulder
*Teens may chose their tire or partner up with a heavy tire. Ball over shoulder can be with slam ball or med ball.

Barbell
1) Snatch 5 x 1 @ 80%
2) Paused Front Squats Heavy Double