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June 5, 2013

This Saturday at 9am, your CrossFit workout will be at the Kincaid Beach as part of the Kisatchie¬†Get Outdoors Day! It’s going to be an awesome workout which will include a little swimming. The swim portion will be doable by anyone that attends CF regularly. Come out early for a trail run or yoga.

No rowing class this evening. You will get enough of that during class.

1) Power Clean
3 x 3 reps (heaviest possible)

2) Complete for time:
Run 400m
Rest 2 min
Run 400m
Rest 2 min
Row 500m
Rest 2 min
Row 500m

Endurance WOD:
(Complete 3 hours before or after Performance WOD)

Run – off
Tri – swim – 15 x 50 m with 20 sec recovery

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3 thoughts on “June 5, 2013

  1. Couldn’t add to last week’s 90# on the cleans, but I did 5 more than last week and my form was slightly better. 7:17 on the WOD. That hurt…

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