Wednesday September 4, 2013

Posted on Sep 3, 2013 | 0 comments

Strength:

Split Jerk

In 10 Minutes, work up to a max effort Split Jerk….

WOD:

21-15-9-15-21

Deadlift 205#/135#

Wall Balls 20#/14#

*Run 250m w/ slam ball 35#/25# after each round

 

CrossFit MELT (8am only)

WOD:

200 Jumprope

100 Sit-ups

75 Wall Balls

50 Ball Slams

25 Pull-ups

50 Ball Slams

75 Wall Balls

100 Sit-ups

200 Jumpropes