October 7, 2013

CrossFit
Strength: Back Squat 10×3
*Use same weight for all sets

WOD: 10 Minute AMRAP
5 Power Cleans (135/95)
10 Push-ups (hand release)
15 Kettlebell Swings
20 Box Jumps (24/20)

CrossFit 101
WOD: 3 individually timed rounds
500m Row
21 Burpees
400m Run

Competitor
*Class is Cancelled