Friday, April 19, 2013

Good Luck to Nate C. this weekend as he travels to 
Charlotte for his CrossFit Level 1 certification!!!


Arm/Leg Swings
250m Run
2x10 of:
DB Press
DB Straight-Leg Deadlift
KB Swings (light)

MOD
Practice Handstands (kicking up, holds, walks, etc)

WOD
Conditioning
12:00 AMRAP of:
100m Sprint
2 Hang Power Cleans (pick your load)
3 Push Jerks (use the same bar)
4 Deadlifts (use the same bar)

Use about 60-70% of your best C&J

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