141219

Uncategorized

Main – CrossFit View Public Whiteboard Metcon (Weight) EMOTM for 30 minutes even: 2 squat cleans 2 push jerk 2 OH squats odd: 10 wall balls 20/14 1 ring muscle up RX plusyou choose the load, score is total barbell weight lifted (example.. 15x100lbs=1500) its only RX if you complete 10 WB’s everytime

141219

Uncategorized

Main – Comp WOD View Public Whiteboard Metcon (AMRAP – Reps) E45S for 20 reps 1 Split Jerk at 55% of 1 RMWork on speed and footwork/stability Back Squat (3-3-3-3-3) Metcon (No Measure) E45S for 10 runs 1 prowler push length of gym 45/25 Metcon (Time) Sprint WOD 3 RFT 10 push-ups 2 rope climbs…