September 5, 2014

Happy Birthday Don K and Danielle B!

CrossFit/CrossFit 101
Run 5K

Competitior

STRENGTH:
a.Every minute on the minute for 10 minutes:
1 Shoulder Press

b.Every minute on the minute for 10 minutes:
1 Push Press (immediately following shoulder press and beginning at last attempted shoulder press weight and building from there)

WOD:
9 Minute AMRAP:
3 Muscle ups (ring or bar – pick whichever is your weakest)
6 Power snatch 135/95
9 Box Jumps 30/24