Monday, Nov. 5, 2012

Frank and Russ are pictured with CrossFit L1 certification trainers, from left: Cherie Chan, Tyson Oldroyd, Neil Maddox, Kimo Kockelman, Eric O’Connell, Matt Chan and Miranda Oldroyd. Other CFUM L1 participants include Mary, Melissa, Holley and Craig.

110512 WOD

A. Strength

Back squat – linear week 6

B. Metcon

Seven rounds for time:

7 overhead squats (95/65)

7 American kettlebell swings (53/35)

100-meter sprint

C. Cash out

Accumulate 2:00 of an L-sit hold or tuck hold on rings, parallettes or bars