Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Back squat 3-3-3-2-2-2

WOD:
3 rounds for time of:

300m Row
15 Power cleans, touch and go (95 lb./65 lb.)
10 Burpees
200m Run
Rest 3 minutes between rounds

Post loads and time to comments.

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10420264_10152214679731267_4654509993327248032_n CONGRATULATIONS to Angie B. and Lori R. who competed this past weekend at World War Fit at CrossFit Heath. Both Angie and Lori finished 2nd in their divisions!

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CONGRATULATIONS to Kristie and Amanda on their first muscle-ups last week!

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“Iron will have to be lifted 20-30 times.” 🙂

Post thoughts to comments.

Media:
Monday WOD, June 16, 2014

2 thoughts on “Monday WOD, June 16, 2014

  • June 16, 2014 at 9:04 pm
    Permalink

    WOD: 16:14rx (Splits: 3:16, 3:29, 3:29)
    Back Squats: 235×3 / 245×3 / 255×3 / 265×2 / 275×2 / 285×2

  • June 17, 2014 at 3:40 am
    Permalink

    WOD: 18:14 RX
    Back squat 225×3/(255×3)x2/(275×2)x2/300×2

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