Wednesday 8.21.13

Before there was CrossFit we just toppled cities

1. Clean and Jerk
2-2 @ 75%
1-1-1-1 @ 80%

2. Front Squat
2-2-2-2-2 @ 89%

3. For Time
"ytfiF yhtliF"
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20/14
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 53/35
50 Jumping pull-ups
50 Box jump, 24/20 (I know the original is 20)
then...
1 Burpee

4. Not for Time (immediately after WoD)
Row 3k
Focus on perfect strokes, long and straight, timing of each movement, Z1 pace