OCTOBER 15, 2013
The new site went live tonight, and I’m super excited to see it all come together. Props to Kathleen who spent so much time and energy putting this together. She knows her graphic design. She knows her CrossFit, and she knows me. Thank you Kathleen. You rock!!
So let’s get busy….
STRENGTH:
5 sets of:
1 clean starting above the knee
1 clean starting below the knee
1 clean from the floor
You have five sets to work on your form and technique. Add weight as you see fit. These are full cleans … ass to the basement people!!
CrossFit WOD:
“Good Times”
12 minute time cap
1000 meter run
amrap with the remaining time of:
5 cleans 135#/95#
7 push ups w hand release
LEVEL 1:
12 minute time cap
600 meter run
amrap with the remaining time of:
5 cleans 65#/35#
7 push ups