October 3, 2014

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CrossFit
WOD: 6 Rounds for Max Effort Kettlebell Swings
Perform Max Effort set of kettelbell swings
Push Sled 40 Yards
*Rest 3-4 minutes between rounds

CrossFit 101
WOD: For Reps
3 Rounds/1 Minute Per Station
Row (calories)
Toes to Bar
Ball Slam
Box Jump
Air Squat
Rest

Competitor
Strength:
1) Every 1:30 for 15:00
1 Snatch
*Build by feel. Technically perfect reps only.

2) Every 1:00 for 12:00
1 Front Squat + 1 Jerk

WOD: Same as CrossFit