Wednesday 7-24-13

 In WODs

Warm Up

CrossFit Warm Up 3×15


Split Jerk

Rope Climb


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




Double Unders

Ab Mat Sit Ups


Travel WOD

Tabata Burpees

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