March 14, 2016

CrossFit
WOD 1) AMRAP x 5:00
10 Unbroken Thrusters 95/65
Each set of 10 UB thrusters = one round. You must drop the barbell between each set of 10.

WOD 2) AMRAP x 20:00
“Running Jack”
10 Push Press 115/75#
10 KB Swings 1.5/1 pd
10 Box Jumps 24/20″
200m Run

Ignite
WOD: 3 Rounds for Time
800m Med Ball Run (20/14)
20 Medicine Ball Cleans (20/14)
20 Med Ball Sit Ups (20/14)

Barbell
1) 3 FS + 5 BJ x 5 sets
2) Muscle Snatch (3×3)
3) Snatch (5×1)