19 July 2014

 

WARRIOR (0900 @ CFK Only):

Cash In:  1 mile sandbag carry; then…

4 RFT:

  • 25 Pistols
  • 20 Ring Dips
  • 15 Clean and Jerks (A: 155/105; Rx: 135/95)
  • 10 Burpees

 

WOD (0930 @ CFL; 1030 @ CFK):

Partner WOD (Teams of 2): 

For Time:

  • 100 OH Squats (Rx:  95/65; S: 75/55; S2: 45/33)
  • 100 Sit Ups
  • 100 Plate Hop Burpees
  • 100 Calorie Row

Only 1 member of team moving at a time

 

CORE

4 x 1 Minute Plank Jacks

 

CrossFit Liberation:  Free Intro Class @ 12:00 p.m.

CrossFit Kingstowne:  Free Intro Class @ 11:30 a.m.