June 12, 2013

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Happy Birthday Mike J!

CrossFit

Strength: Power Clean 3-3-3-3-3

WOD: “Cindy-ish”

20 Minute AMRAP of
5 Chest to Bar Pull Ups
10 Hand Release Push Ups
15 Air Squats

CrossFit 101

WOD: “Cindy’s Burps”

12 Minute AMRAP of
5 Burpees
10 Push Ups
15 Air Squats

CrossFit Competitor

Strength: Find your Power Snatch 1 RM. Find your Power Clean & Push Jerk 1RM.

WOD: 3 Rounds for Time

5 Muscle Ups
20 Kettlebell Snatch and Lunges (53)
40 Double Unders