WOD – July 9, 2013

The  new skills cycle starts today!  There”s still time to sign up!!

Next week is the CrossFit Kids Summer Camp!  There are only a few spots left!! Click the link above for more info!!!

There will be olympic lifting class this saturday at 1pm at SCCF on Wigwam!

Work Out of the Day

Hang Power Clean 1-1-1-1-1-1-1

then,

“Death Clutch”

For time:

50 kb swings, 53/35lbs

800m run

30 hang power cleans, 205/135lbs

Post time to beyond the whiteboard.

Metcon Workout

2 rounds for time of:

800m run or 1000m row

25-20-15-10-5 reps of –

– box jumps

– pushups (hand release)

Post time to beyond the whiteboard.

Leave a Reply

Your email address will not be published. Required fields are marked *