July 17, 2014

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CrossFit/Competitor
REST DAY

CrossFit 101
WOD: For Time
“Karen”
150 Wall Balls (20/14)

CrossFit Prep
Lifts: Med Bal Clean, Power Clean, Squat Clean

Skills: Rope Climbs, GHD Sit Ups

CrossFit Endurance
Advanced:

  • 2000m Row
  • 200 Double Unders
  • 2 Mile Run

Intermediate:

  • 1000m Row
  • 100 Double Unders
  • 1 Mile Run