September 22, 2014

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Happy Birthday Dave Mc!

CrossFit
Strength: Power Clean & Jerk 2-2-2-2-2
*Use heaviest weight possible for each set

WOD: For Time
50 Wall Balls (20/14)
30 Cleans (155/105)
15 Muscle Ups
*Scaling options: burpee chest-to-bar pull ups or 2 chest to bar pull ups and 2 ring dips

CrossFit 101
Skill: Spend 15 minutes on skill work of choice

WOD: For Time
“CrossFit Baseline”
Row 500m
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Competitor
WOD: For Time
21-15-9
Overhead Squat (115/75)
Toes to Bar