Friday March 1, 2013

CrossFit

"Nasty Girls"

3 Rounds for time of:

• 50 Air squats
• 7 Ring or Bar Muscle Ups(21 pullups/21 Dips)
• 10 Hang Power Cleans(95/135)

Basics

"Basics Fight Gone Bad"

3 Rounds For Total Reps of:

• Box Jumps
• Calorie Row
• Knee to Elbow
• Slam Balls
• HR Pushups
• Rest

*1 minute at each station, after 1 minute athlete will switch and begin next movement until 3 rounds of all movements have been completed.