Wednesday 7-24-13

 In WODs

Warm Up

CrossFit Warm Up 3×15

Skills

Split Jerk

Rope Climb

WOD

A. 15 min. to establish 1RM Split Jerk

B. 12 min. AMRAP

Teams of 3 – each person working at one station.  No reps count unless someone is actively in a hollow body hold

Split Jerk (90% 1RM)
Rope Climbs
Hollow Body Hold

—————————————

CF Teens

9 min. AMRAP
5 Snatch Pulls (135/95) + Snatch (135/95)
200m Sprint

then

“Annie”

50-40-30-20-10

Double Unders

Ab Mat Sit Ups

——————————————

Travel WOD

Tabata Burpees

Recent Posts

Leave a Comment