October 13th, 2014

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  Overhead Squat 5-5-5
Work Capacity:
5 rounds for time:
– 5 Overhead Squats, 95/65 lbs
– 10 Toes to Bar
– 15 Hang Squat Cleans, 95/65 lbs
– 20 Double Unders
CrossFit Light (7am)
Skillwork:  Clean
Work Capacity:
For time:
– 30 Hang Power Cleans, 65/35 lbs
– Row 500M
– 20 Hang Power Cleans, 65/35 lbs
– Row 500M
– 10 Hang Power Cleans, 65/35 lbs
– Row 500M
“Being a professional is doing the things you love to do, on the days you don’t feel like doing them.”
– Julius Erving

 

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