June 26, 2013

Conratulations to Dan on getting his first muscle up!  

O-lifting class this Saturday at 1pm!

Work Out of the Day

Hang Power Snatch 3-3-3-3-3

then,

CrossFit Open Workout 11.1

As many rounds as possible in 10 minutes of:

 30 double unders

15 power snatches, 75/55lbs

Post loads and reps to beyond the whiteboard.

Metcon Workout

5 rounds for time of:

100m run

15 box jumps, 24/20″

100m run 

15 kb swings, 53/35lbs

100m run

15 grasshoppers

100m run 

15 down ups 

Post time to beyond the whiteboard.

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