12 July 2014
WARRIOR (0900 @ CFK Only):
“Hercules”
For Time:
3 Muscle Ups (Scale: 3 Pull Ups + 3 Ring Dips = 1 Muscle Up)
3 Sumo Deadlifts (A: 375/275; Rx: 315/225)
50 D/Us
3 Rope Climbs w/Ruck (45/25)
7 Thrusters (155/105)
40m Prowler Push (110/75)
2 Muscle Ups
2 Sumo DL
50 D/Us
2 Rope Climbs w/Ruck
5 Thrusters
40m Prowler Pull
1 Muscle Up
1 Sumo DL
50 D/Us
1 Rope Climb w/Ruck
3 Thrusters
40m Prowler Push
WOD (0930 @ CFL; 1030 @ CFK):
Team WOD:
2 Rounds (2 Minutes Per Station):
Station 1: Max Calorie Row
Station 2: Max Push Press (95/65)
Station 3: Max Rope Climbs
Station 4: Max Med Ball Cleans (20/14)
Only one member of team moving at a time.
CORE:
60 Partner Med Ball Tosses (20/14)
Saturday Free Intro Classes:
CrossFit Liberation @ 12:00 p.m.
CrossFit Kingstowne @ 11:30 a.m.
