100605

Saturday

There will be a free 9am beginner class today. If you have an  interest in crossfit and have never tried it, today is the day to come! The workout below is not the beginner workout.

Warm Up:

10 kb swings
10 pushups
10 GHD situps
10 Back Extensions
10 pullups
10 overhead squats

Skill: Double unders

Load bar and warm up to deadlift WOD weight

TEAM WOD:  In teams of 2 Complete 100 Double Unders and 25 Deadlifts 225/155lbs. Now begin scoring points for each deadleft and double under you complete. Time limit is 12 minutes.
Only one person on each team can work at a time. 1 deadlift = 1 pt. , 4 doulbe unders = 1 pt.