Wednesday, May 29, 2013

As soon as the pool across the street opens up for summer we'll be hitting some 200/400m swim + 1600m runs for the "I Can Games" competitors!!

Finishing the second mile of "Murph" in CrossFit Beaufort style!!
Arm/Leg Swings
2x10 of:
Shoulder Dislocates
Good Mornings

It doesn't matter how you get it done, do as many rounds/reps as possible in the 12:00!
"I Can Games" people, I don't care if you have a designated DU person. Try and stay as fresh as possible and practice your switch offs.

Partner WOD
(In teams of 2,3, or 4)
12:00 AMRAP
75 Thrusters 45#
Then AMRAP in the remaining time of:
10 Front Squats 45#
10 Push Press 45#
10 OHS 45#
30 DU's
(Scale up to Rx+ =75# barbell and sub Pwr Snatch for Thrusters and Thrusters for OHS)
Rest 5:00 then

1600m Run

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