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