December 7th, 2011

CrossFit SW Portland
December 7th, 2011
Wednesday

Warm up + skill + mob wod = see board

WOD option: A or B

A) Function
Clean Grip Dead Lift – build to a tough 4 reps over a 45 min period after a good warm up
(rest exactly 4 min b/t sets – tempo is 32X1)

B) Being

part 1:
100% effort for time:
20 power snatch – 95#/65#
25 CTB chin ups
30 row cals
rest 15 min
100% effort for time:
25 KBS – 2/1.5 pd
20 burpees
Run 400 m
rest 15 min
100% effort for time:
21 thrusters – 95#/65#
21 box jumps – 24/20″
21 cals on AirDyne
rest 6+ hours

part 2:
Row 2 min @ 100%
rest 15 min x 3

Cash Out!
100 day burpee challengers:
Do (37) burpees-

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