April 1, 2013

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Happy Birthday, Rachel J!

CrossFit

Warm Up: 2 Minutes Max Rep Double Unders
Strength: Back Squat 3-3-3-3-3
WOD: 13.5? What We Haven’t Seen Yet….
8 Minute AMRAP of:
5 Thrusters (115/75)
10 Chest To Bar Pull Ups
15 Push Ups (Hand Release)

 

CrossFit 101

Warm Up: 2 Minutes Max Rep Double Unders
WOD: AZ Fire & Police Games Scaled WOD #1
10 Burpees, then:
21-15-9
Wall Ball (20/14)
Wall Ball Front Squat (20/14)