October 21, 2013

0

Happy Birthday Steve E, Greg F and Tristan G!

CrossFit
WOD: For Time
*EMOM 1 Squat Clean & Jerks (185/135)
*Spend the remainder of the minute working up to 100 kettlebell swings (70/53)
*Cash out: 50 burpees

CrossFit 101
21-18-15-12-9-6-3
Sit Ups
Box Jumps (24/20)

Competitor
Strength: Find your push jerk 1RM, then 3×3 at 85% 1RM

WOD: Same as CrossFit