Wednesday, July 9, 2014

We’re stoked Conner (right), professional standup paddler, came out for his first CrossFit workout. Ah, and then there’s Kahone. You would think every workout is Kahone’s first. Just kidding — we love you, bro; you’re one of our favorite people!

070914 WOD

A. AMRAP 6:00 (move at 60-75% intensity)

200-meter run

3 wall walks

6 wall squats

9 kips

B. Press – week 3

3 x 5

Add 5# to week 2

Subset working sets with 3 x 7 strict weighted pull-ups, strict pull-ups or negatives

C. For time:

10-9-8-7-6-5-4-3-2-1*

Power snatches (115/75)

Box jump overs (24/20)

*50-meter run after each round

>> On-Ramp

For time:

10-9-8-7-6-5-4-3-2-1*

Hang power snatches AHAP

Box jump overs / step-overs

*50-meter run after each round