CrossFit SW Portland
December 4.2011
Sunday
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CF at 2pm, 3pm – intro, 4pm , (5pm personal training RSVP)
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WARM UP +SKILL+ MOB WOD = SEE BOARD
then
Wod A or B:
A) Function
A. High Hang Power Clean – 3-5 reps x 4 sets; rest 2 min
B. 16″ Bench Press @ 30X0; 5,3,2,2; rest 2:30
C. Row 30 sec @ 100%/Rest off rower for 4:30 x 3
B) Being
part 1:
A. Squat Clean – build to a 1RM
B. Squat Snatch – build to a 1RM
C. HSPU – 50 for time
rest 6+ hours
part 2:
Row 1 min @ 95%
rest 5 min x 6
(record meters)
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100 day Burpee challengers do 34 burpees!
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“A year from now you may wish you had started today.” ~Karen Lamb
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