Tuesday September 17, 2013

Posted on Sep 16, 2013 | 0 comments

Don’t miss our mobility class tonight @ 7pm!!!!

 

Skill Warm-up:

3 Rounds not for time:

6-8 Strict Chest to Bar pull-ups

10-12 Ring Dips (For those that have Muscle ups, 2 Muscle ups+5 Dips per round)

10-12 Dumbbell Snatch (get heavy)

 

WOD:

3 Rounds for time:

12 Deadlifts 225#/155#

21 Kettlebell Swings 70#/53#

Run 400m

21 Box Jump Overs 24″/20″

12 Chest to Bar Pull-ups

 

CROSSFIT MELT (8am & 7pm)

6 Rounds for time:

Run 400m

12 KB  Sumo Deadlift High Pull

21 KB Swings

 

POST WOD ABS:

50-40-30-20-10

Sit-ups

Russian Twist w/ DB