23 August 2014

 

WARRIOR (0900 @ CFK Only):

“Sparta”

  • 25 Pull Ups
  • 50 Deadlifts (135/95)
  • 50 Push Ups
  • 50 Box Jumps (24/20)
  • 50 Floor Wipers (135/95)
  • 50 KB Clean and Press (53/35)
  • 25 Pull Ups

 

WOD (0930 @ CFL; 1030 @ CFK):

“A Ball, a Box, and a Buddy” (Partner WOD):

  • 50 Med Ball Clean and Pass over a Box (20/14)
  • 50 Box Jumps (Partners Alternate) (24/20″)
  • 50 Med Ball Hand Offs
  • 50 High Five Push Ups
  • 50 Med Ball Sit Ups and Partner Toss
  • 1 Mile Med Ball Run (Partners Switch holding Med Ball as needed)

 

CORE:

10 Strict Wall Walks (A: 15; S: 8)

 

Saturday Free Intro Classes: 

CrossFit Kingstowne @ 11:30 a.m.

CrossFit Liberation @ 12:00 p.m.