October 19, 2013

Don’t forget!! Chris and I will be holding the weightlifting class at 11:30 today.  We’ll be using the Coaches Eye to video your lifts.  Our main focus will be the snatch. 

CrossFit WOD:

“DIRTY THIRTIES”

30 thrusters 115#/80#

30 pull ups

30 double unders

30 burpee box jumps 24″/20″

30 push jerks 115#/80#

30 K2E

Level 1:

30 Thrusters 65#/35#

30 jumping Pull ups or ring rows

60 single unders

30 box jumps 14″/11″

30 Push jerks 65#/35#

30 abmat situps