April 23, 2013
CrossFit
Strength: Front Squat 3-3-3-3-3
WOD: 3 Rounds for Time
10 Burpees
20 Dumbbell Thrusters (Choose a challenging weight)
Competitor
Strength: 5×2 Snatch @ 75-85% and 5×2 Back Squat @ 75% with 5 seconds in the bottom
WOD: 12 Minute AMRAP
7 Hang Power Cleans (175/115)
14 Burpees
21 Lateral Box Jumps (20)