Saturday 9-14-13

Warm-up: Roll out, Stretch, Run 1 mile


Split Jerk – 15 minutes to establish a 2 RM


5 X 5 – Snatch Pulls – 85%-90%


In teams of 2, complete the whole deck. Share the work, both run:

“Deck of Cards” (this is a special request so come in and join the fun today!)

Spade – Hang Power Cleans(115/75)

Club – Sit-ups

Hearts – Pull-ups

Diamonds – Burpees

Joker – 400m Run

Ace=14, King=13, Queen=12, Jack=11, face cards are their value

20:49 rx+ (135 hpc)

This entry was posted in Burpees, Crossfit Pride, Power clean, RUN, Situps, Snatch pulls, Split jerk. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s