July 15, 2015

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Happy Birthday Marilyn F, Aaron F and Bruce P!

CrossFit
Strength: 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat
*Start at 50% and build.

WOD: 3 Rounds for Time
21 Calorie Row
15 Box Jumps (24/20)
9 Power Snatches (115/80)

CrossFit 101
Strength/Skill: Max Rep Pull Ups (Supine/Mixed/Pronated)
*90 seconds between rounds. Use same assistance (if necessary) for each round.

WOD: 12 Minute AMRAP
10 Burpees
25 Double Unders

CrossFit Prep
Lifts: Clean & Jerk, Snatch Pulls
Skill: Handstand Hold