11/11/13

podium

SKILL:
10 x 50m Sprints – First five sets at 70-80%, last 5 sets at 80-90%. Rest about 1 minute between each run.
WOD:

AMRAP in 3 minutes:
10 KB Thrusters* (55/35)
10 Wall Ball (20/14)

*KB Thruster will be using one bell. A goblet squat into an overhead press.

Immediately followed by:
5 Rounds:
20 Double Unders

10 Star Jumps
CASH OUT:
5 Sled Pulls (down & back is one rep)
Don’t forget to join us at CrossFit Beaumont this evening at 6:30pm for our free nutrition seminar. We will not have our normal 6:30pm class. We apologize for any inconvenience.

 

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