10
Jun
Tuesday, 11 June, 2013
A big Agoge welcome to Mae, who found CrossFit at CF Junction while at school. It’s great to have you here!
Workout of the Day:
Group Warm Up:
Run 200 M Forwards
Run 200 M Backwards
2x each: 10 Push Ups
10 Sit Ups
10 Squat Jumps
10 Bandy Good Mornings
10 Hip Circle steps each direction
WOD:
Every Minute on the minute for 9 minutes perform:
3 Squat Cleans (135/ 95)
5 Toe to bar
Extras:
Partner up and rotate through 3 x of Row 250 m afap
YESTERDAYs WOD – 375 # DL (20# PR) , 8 ROUNDS PLUS 5 (22 REP PR)
Made it through 9 rounds with #85 and the ol’ wrist is no more angry than before. Progress!
CFU WOD-
EMOM for 6 rounds 2 hang squat cleans @70%- 70#
1 RM back squat- 165#, pr
150 burpees for time- 12:56