Workout of the Day

CROSSFIT

“Isabel”

30 Snatches, 135#/95#

CROSSFIT LITE

21-15-9

Slam Ball Thrusters
Pullups

Finisher:

2 rounds:

1 minute Max Plank Hold
1 minute rest

1 minute max mountain climbers
1 minute rest

COMPETITOR

Part 1a:

10 minute EMOM:

12 C2B Pullups (Unbroken)

8 Handstand Pushups

Part 1b:

12 minutes to establish Max Height Box Jump

Part 2:

3 rounds:

Run 800

25 Deadlift (315/225)

No mix gripping the deadlift

SKILL

3 Sets

Max unbroken Muscle Ups

*2 Minutes between sets

THEN

Teams of 2 (1 working/1 resting)

20 Squat Clean Thrusters (155/105)

30 Burpee Box Jumps (24/20)

40 Handstand Push Ups

50 Toes to Bar

60 Burpees

70 Ball Slams

80 Sit Ups

90 Double Unders

1,000 M Row

STRENGTH

Shoulder Press 8x 3

Viper press/ farmer carry

MeatCon: High box jump

Announcements:

2014 Class Schedule

Paleo Challenge Info

Sign up for the Ski Trip