September 13, 2015

September 13, 2015

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Happy Birthday Erica E and Corvin W!

CrossFit
WOD: For Time
Row 2001 m
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Pull-up (chest-to-bar)s
11 Power Cleans (175/115)
11 Handstand Push-ups
11 Kettlebell Swings (70/53)
11 Toes-to-bars
11 Deadlifts (175/115)
11 Push Press (125/85)
Row 2001 m

CrossFit 101
WOD: 3 Rounds, Each for Time
Row 750m
5 Wall Climbs
*3 Minutes Rest Between Rounds. Each round is Max Effort.

Prep
Skill: Handstand Push Up (HSPU)

Lift: Split Jerk