February 15, 2016

February 15, 2016

0

Happy Birthday John N and Abel S!

CrossFit
WOD 1) AMRAP x 10:00
60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle Ups

WOD 2) Thruster 2RM
*As soon as clock hits 10:00, you have 6:00 to find 2RM

Ignite
WOD: 4 Rounds, Each for Max Reps
0:00-2:00
250m Row (1&3) or 200m Run (2&4)
Max Effort Double Unders

2:00-3:00
Dumbbell Push Jerks (choose load)

3:00-4:00
Pull Ups

4:00-5:00
Dumbbell Hang Squat Cleans (same weight as push jerks)
*Rest 2 Minutes Between Rounds

Barbell
1) Clean & Jerk 2-2-2-2
2) Back Squat 4-4-4