FRI 08.01.14

Handstand wall climbs into holds
Handstand wall climbs into holds

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.

B. 4 Rounds For Time:
12 Double Kettlebell Clean (24/16)
8 Tire Flips
200m Sprint

Post load and reps for Bench. Post time to complete WOD. Ex: 175# 11 reps, 21:11

And coming Saturday…

Walls and Medballs
OPEN: 400m Double Medball Carry (20/14)
3 Rounds:
5 Burpee Wall Climb Overs (4ft)
10 Weighted Box Over-Jumps 12” w/ Double Medball (20/14)
15 Wallball Shots (20/14) 10ft target
20 Russian Twists (20/14)
100m Single Medball Carry

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