October 19, 2015

October 19, 2015

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Happy Birthday Robert E!

CrossFit
Strength: Back Squat 1 x 10

WOD: 3 Rounds for Time
Row 500m
21 Burpees
Run 400m

CrossFit 101
Prep: Deadlift Basics

WOD: For Time
12-10-8-6-4-2
Plate Hop Burpees
Overhead Reverse Alternating Lunge
Sit Ups
*Perform 200m run between each set.

CrossFit Teens
Strength: Push Jerk 3-3-3

WOD: 12 Minute AMRAP
3 Push Jerks
100m Shuttle Run