31 August 2013 – “12”

 

8:30/9:30 CrossFit Class

Warm-up:  Run to W. Alabama Street and back, 3 X 1:00 HS Holds, Attempt to hold HS with One Hand!

5 Rounds:

6 Hang Cleans (Must be Cleaned from the Ground): 135/95

8 Pull-ups

10 Front Squats (Must be Cleaned from the Ground): 135/95

12 Toes to Bar

 

10:30 a.m. Open Gym

3X5 Front Squats

1,1,1,1,1,1,1 Clean and Jerk

WOD, work on your “Goats,” CF Total or CFFB Total if you missed it!

 

11:45 CrossFit Endurance Class

Jog 400 Meters

10 Air Squats, 20 Lunges

Stretch Instep, Calves and Hammies!

WOD:

5 Rounds:

Sprint the Straightaways 100 meters, Jog the Curves, then Rest 2 Minutes Between Laps.

So, Sprint 100 meters, Jog 100 meter curve, Sprint 100 meters, Jog 100 meter curve, Rest 2 Minutes.

More Fun, dependent on Time and Energy!

 

8-31-2013