September 2, 2015

Happy Birthday Kevin C and Erik Y

Strength: 2 Reps Every 1:30 for 9:00
Split Jerk

WOD: For Time
Power Clean (155/105)
Chest to Bar Pull Ups
Kettlebell Swings (53/35)

CrossFit 101
WOD: Each for Time
Row 2000m
Row 1000m
Row 500m
*1:1 rest between rounds. Each row is max effort.

CrossFit Prep
Skill: Handstand Push Ups Progression
Lifts: Strict Press, Push Press, Push Jerk