November 19, 2014

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CrossFit
Pre: Row 1000m for Time

WOD: For Time
70 Burpees
60 Sit Ups
50 Kettlebell Swings (53/35)
40 Pull Ups
30 Handstand Push Ups

CrossFit 101
WOD: For Time
“Mini Flight Simulator”
Unbroken Double Unders 5-10-15-20-25-20-15-10-5
*No Modifications! 20 Minute Time Cap. 

Competitor
Olympic Weightlifting Total
Snatch 1-1-1 using heaviest weight per set
Clean & Jerk 1-1-1 using heaviest weight per set
*Three attempts for max lift