Tuesday July 23, 2013

Posted on Jul 22, 2013 | 0 comments

Skill Warm-up:

3 Rounds not for time:

6-8 Turkish Get-ups per arm

10-12 Alternating Dumbbell Snatch (get heavy)

12-15 GHD Sit-ups (or sub weighted sit-ups)

 

WOD:

7 Minute AMRAP:

10 Power Cleans 135#/95#

10 Ring Dips

Rest 2 Minutes 

 

7 Minute AMRAP:

10 Pull-ups

10 Handstand Push-ups

Rest 2 Minutes

 

7 Minute AMRAP:

Row 200m

10 Power Snatch 135#/95#

 

CrossFit Light (8am and 7pm)

10 Minute AMRAP:

15 Wall Ball sit-ups

15 Dumbbell Push Press

Rest 3 Minutes

10 Minute AMRAP:

10 Burpee Pull-ups

10 Kettlebell Swings