Thursday October 3, 2013

Posted on Oct 2, 2013 | 0 comments

Just a reminder….there will no longer be a 6pm class on Fridays.

 

Skill Warm-up:

3 Rounds not for time:

8-10 Handstand Push-ups (challenge yourself)

10-12 Ring Rows

15 Barbell Good Mornings

 

WOD:

5 MIN AMRAP:

Max Reps Deadlifts 205#/135#

 

2Minute Rest

 

5 MIN AMRAP:

Max Reps Power Cleans 165#/115#

 

2 Minute Rest

 

5 MIN AMRAP:

Max Reps Squat Clean & Jerk 135#/95#

 

2 Minute Rest

 

5 MIN AMRAP:

Max Reps Squat Snatch 95#/65#

 

CrossFit Melt (8am & 7pm)

10 MIN AMRAP

10 Push Ups

100m run

 

2 Minute rest

 

10 MIN AMRAP

12 Kettlebell Swings

9  Wallballs

6  Pull Ups

 

2 Minute Rest

 

10 MIN AMRAP

10 Dumbbell Push Press

10 Burpee Ball Slams