Monday Feb 11, 2013

CrossFit

"Coach Daves Belated B-Day WOD"

For Time:

• 41 Pullups
• 41 Pushups
• 41 Air Squats
• 41 Situps
• 41 Box Jumps
• 41 Burpees
• 41 Grasshoppers

2 Minute Rest...

7 Min AMRAP:

• 1 Clean (95/135)
• 9 Front Squats(95/135)
• 7 Back Squats(95/135)
• 2 Deadlifts(95/135)

*Score is total Time and Rounds. The 2 minutes of rest is included in your total time.

Basics

3 Rounds for Total Reps:

• 1 Min Max KB Swings
• 1 Min Max Burpees
• 2 Min Max Cal Row
• 1 Min Rest...