May 14, 2016
CrossFit
WOD: For Rounds & Reps
“Saturday SHTSHW”
WOD 1) AMRAP x 14:00
5 Calories Assault Bike
5m Handstand Walk
5 Toes to Bar
WOD 2) AMRAP x 8:00
50 Double Unders
25 Push Press (75/55)
WOD 3) AMRAP x 8:00
7 Back Squast (135/95)
12 Box Jumps (24/20)
200m Run
CrossFit 101
WOD: AMRAP x 15:00
“Saturday Special”
Run 200 m
10 Burpees
10 Sit Ups
10 Dumbbell or KB Push Press
*Teams of 2
Strongman
WOD 1) Death by 10m
WOD 2) Death by Deadlift (60%)
WOD 3) Death by Pull Ups
Barbell
Coach Gabe Special