Monday 9.03.12

HAPPY LABOR DAY! 
A REMINDER: WE WILL HAVE CLASSES AT 8AM AND 9AM ONLY. NO EARLY MORNING OR AFTERNOON CLASSES WILL BE HELD.

Congrats TK for getting your CrossFit Level 1 certification!
Strength: Back Squat 3x5 (add 5# over last time).  Max reps on last set

Conditioning:  4 rounds for time
- 200m run
- 12 Wall Ball shots (20/ 14# to 10')
- 24 Kettlebell Swings (heavist possible)

Post weights and times to comments.

5 comments:

  1. SWOD: Back Squats: 115x3
    WOD: KB@35#, Wall Balls @14# 18:58

    ReplyDelete
  2. bench day: 225x2x5, 1xme=6

    11:05 with 44# kb rxd

    ReplyDelete