15 July 2013

Warm Up

4 rounds of:

5 burpees

5 medball cleans

5 air squats

5 strict pull ups

as a group: 3 min hollow hold

Strength

Squat Cleans

8 mins to find 1RM

WOD

CrossFit Games 2013 Regional Event 7:

4 rounds for time of 2 rope climbs

100ft sprint

4 x 225lb squat cleans

100ft sprint