April 7, 2016

CrossFit/Competitor
REST DAY!

CrossFit 101
Strength: Split Jerk 3-3-3-3-3

WOD: 4 Rounds, Each for Time
“Climb This”
Run 200m
3 Rope Climbs
Run 200m
4 Wall Walks
*Rest 2 Minutes Between Each Round

CrossFit Teens
Strength: EMOM x 10:00
3 Heavy Back Squats

WOD: For Time
“Fran”
21-15-9
Thrusters
Pull Ups

Strongman
Strength: Stone/Rock/Sandbag Carry and Load
WOD: Overhead Dumbbell Ladder

Endurance
WOD: For Time
Run 800m
Run 100m
Run 700m
Run 200m
Run 600m
Run 300m
Run 500m
Run 400m
*Partner WOD

Gymnastics
Skill: All Things Handstand