February 23, 2015

CrossFit
Strength: Back Squat 3 x 4 @ 55%
*Same weight across

WOD: For Rounds
“Death by Thrusters and Burpees”
1 Thruster (115/75)
1 Bar Facing Burpee
*Add one rep of each for each minute until you cannot continue

CrossFit 101
WOD: 4 Rounds For Time
Walking Lunge 50m
50 Sit Ups

Competitor
Strength:
1) Power Clean 5 x 5 @ 60%
2) 4 x 1 Push Jerk + 2 Overhead Squats @ 60%
3) Front Squat 4 x 1 @ 75%

WOD: Same as CrossFit