Saturday-August 25, 2012

CrossFit Fifty

warm up

450m run

then...

5 push ups

10 squats

3x

then...

3 minute squat hold

*ALL EXTRA CREDIT IS OPTIONAL*

**EXTRA CREDIT**
PICK 1 OR 2 FROM BELOW

Westside

Front Squat Harness Box Squats

12" box

10 sets x 2 reps EMOM

medium weight, no accommodating resistance 

Olympic

Power Snatch + Snatch + OHS

3 sets x 1 rep

60%-75%

WOD

10 Barbell Burpee Clean & Jerks (135lbs/95lbs)

100m run

3 rounds for time

POST TIME AND EXTRA CREDIT TO COMMENTS