February 20, 2015

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Happy Birthday Heath A!

CrossFit
WOD: For Time
“Filthy Fifty”
50 Box Jumps (24/20)
50 Jumping Pull Ups
50 Kettlebell Swings (35/26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

CrossFit 101
WOD 1) 7 Minute AMRAP
5 Front Squats (Choose Load)
7 Bar-Facing Burpees

— Rest 4 Minutes —

WOD 2) 7 Minute AMRAP
10 Burpees
10 Toes to Bar

Competitor
Strength:
1) Clean & Jerk 4x 1 @ 80%
2) Back Squat 4 x 3 @ 75%

WOD: Same as CrossFit