Monday November 2, 2015

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(Congrats to Scott for completing his first 5K with a sweet time of 25:35!  This was one of his main goals when he first started CrossFit and he was expected a time in the 28 minute zone.  Scott’s consistency with his CrossFit workouts and dedication to making himself better each day has really paid off!  Way to go Scott!)

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Warm-up Strength Session

Every 2 minutes on the 2 minute x 12 minutes (6 rounds total):

1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk

**Use 75-80% of your 1RM Clean and Jerk for all rounds

 

Level 1 & 2 WOD:

For time:
Run 1 mile
50 Thrusters (95,65)

**15 minute cutoff

MOD 1: (75,55)

MOD 2: (65,45)

MOD 3: (45,35)

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