21 June 2014

Free Intro Class: 

  • CrossFit Liberation @ 12:00 p.m.
  • CrossFit Kingstowne @ 11:30 a.m.

 

WARRIOR (0900 @ CFK):

“TAT”

For Time:  

  • 800m RUN
  • 15 Cleans (135/95)
  • 40 Weighted Push Ups (25/15)
  • 3 Wall Climbs
  • 20 Goblet Squats (53/35)
  • 400 RUN
  • 15 Cleans
  • 30 Weighted Push Ups
  • 3 Wall Climbs
  • 30 Goblet Squats
  • 800 RUN
  • 15 Cleans
  • 20 Weighted Push Ups
  • 3 Wall Climbs
  • 40 Goblet Squats

WOD (0930 @ CFL/1030 @ CFK): 

WOD: 

  • 200m Run
  • 10 OH Squats (A:  115/75; Rx: 95/65; S: 75/55)
  • 400m Run
  • 20 OH Squats
  • 800m Run
  • 30 OH Squats

 

CORE:  

150 Sit Ups