November 22, 2013

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Happy Birthday Christie McD, Elizabeth M, and Christopher S!

CrossFit
Strength: Find Your Front Squat 3 RM

WOD: 15-12-9
Power Cleans (155/105)
Handstand Push Ups

CrossFit 101
WOD: “Karen”
150 Wall Balls for Time (20/14)

Competitor
Strength: 2 Position Snatch (Floor/Mid Hang) 5×1
*Same weight for each set

WOD: 15-12-9
Power Cleans (185)
Handstand Push Ups (Deficit/2 Plates)