March 4, 2015

Happy Birthday JoAnna E!

CrossFit
Pre: Tabata Double Unders
8 x 20/10
*Score is lowest reps performed in any of the intervals

WOD: 3 Rounds For Time
Run 800m
21 Power Cleans (155/105)

CrossFit 101
WOD: 3 Rounds Each for Time
Row 1000m
30 Box Jumps (24/20)
30 Sit Ups

Competitor
Pre: Tabata Double Unders
8 x 20/10
*Score is lowest reps performed in any of the intervals

Strength:
1) 3 x 1 Push Press + 1 Push Jerk + 1 Split Jerk @ 65%
2) Power Clean 4 x 2 @ 75%
3) Front Squat 3 x 3 @ 70%

WOD: For Reps
Row for Calories for 3 Minutes
Burpee Box Jump Overs for 3 Minutes
Row for Calories for 2 Minutes
Burpee Box Jump Overs for 2 Minutes
Row for Calories for 1 Minutes
Burpee Box Jump Overs for 1 Minute