Tuesday December 17, 2013

Posted on Dec 16, 2013 | 0 comments

We had a special request for today’s workout. PAT, I hope you enjoy today! :)

CHRISTMAS PARTY this Saturday @ 7pm at Sara’s house! Food will be provided. Please bring a bottle of booze,  beer, pepsi  or whatever it is you like to drink!  Also optional: a yummy dessert! 

 

Skill Warm-up:

3 Rounds not for time:

15 Barbell Good Mornings

50 Double Unders

3 Wall Walks

 

WOD:

“Double Fran”

21-15-9

Thrusters 95#/65#

Pull-ups

REST 5 MINUTES

21-15-9

Thrusters 95#/65#

Pull-ups

 

CrossFit MELT (8am and 7pm)

WOD:

In 30 Minutes:

Run 1 Mile,

In remaining time,

AMRAP:

20 Box Jumps

15 Push-ups

10 Pull-ups

5 Burpees