Monday May 20, 2013

CrossFit

"Uncle Derek's Belated 34th Birthday Bonanza"

34 Pistols (alternating)

3 Rounds:

• 4 Squat Cleans(115/185)
• 4 Deadlifts(115/185)

3 Rounds:

• 4 Squat Snatches(95/135)
• 4 OH Squats(95/135)

34 Pistols (alternating)

Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

Max Effort 2k Row

*Rest 1:1

Then...

• 50 HR Pushups
• 40 KB Swings
• 30 Ab Mat Situps
• 20 Dips(Ring/Parallette)
• 10 HSPU