December 4, 2015

December 4, 2015

0

CrossFit
Skill: AMRAP x 5:00
30 Unbroken Double Unders

WOD: For Time
25 Power Snatches, 95/65 lbs
25 Chest-to-bar Pull-ups
25 Overhead Squats, 95/65 lbs
25 Chest-to-bar Pull-ups
25 Thrusters, 95/65 lbs
25 Chest-to-bar Pull-ups

CrossFit 101
WOD: 3 Rounds for Time
Run 400 m
Row 500 m
75 Double Unders

Teens
Skill: 3 x Max Rep Toes to Bar

WOD: 3 Rounds for Time
“Helen”
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Barbell Club
1) EMOM x 10:00
Power Snatch

2) EMOM x 10:00
Clean & Jerk