Thursday September 5, 2013

Posted on Sep 4, 2013 | 0 comments

Happy Thursday!!! 

 

Skill Warm-up:

3 rounds not for time:

20 Alternating Dumbbell Rows

45 Second L-sit hold

2 Rope Climbs

 

WOD:

10 Minute AMRAP:

10  Box Jump Overs 24″/20″

10 Kettlebell Snatch 53#/35# (you do not have to alternate or touch ground)

Rest 3 Minutes

For time:

50 Burpees

Run 1 Mile

 

CrossFit MELT: 8am & 7pm

4 Rounds for time:

Run 400m

20 Walking Lunges

20 Hand Lift Push-ups

20 Calorie Row

20 Sit-ups