Thursday October 10, 2013

Posted on Oct 9, 2013 | 0 comments

It’s been a great week!  Everyone is working hard!  Keep it up!

Strength:

10 Min – EMOTM

1 Rep of the Following Complex…

1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat

 

WOD:

21-18-15-12-9-6-3

Power Cleans 95#/65#

Chest to Bar Pull Ups

 

CrossFit Light: (8am & 7pm)

In 4:00 min

Run 400m

in remaining time AMRAP

Alternating Dumbbell Snatch

Rest 2 min

 

In 4:00 min

Run 400m

in remaining time AMRAP

Goblet Squats

Rest 2 min

 

In 4:00 min

Run 400m

in remaining time AMRAP

KB Sumo Deadlift High Pull

Rest 2 min

 

In 4:00 min

Run 400m

In remaining time AMRAP

No Push up Burpees

Rest 2 min.

 

In 4:00 min.

Run 400m

In remaining time AMRAP

Alternating Dumbbell Lunges