Monday, August 17, 2015

The results are in…..Matt and Patti both passed the CrossFit Level 1 test! Be sure to congratulate them when you see them. We are stoked for you guys!

A. 5:00 AMRAP

5 wall squats with PVC

10 rebounding slam balls

20 consecutive double-unders

B. Front squat

5 x 3 @ 75% 1RM

Warm up to working weight and take about 1:30 between sets

C. “Nasty Girls”

Three rounds for time:

50 air squats

7 muscle-ups*

10 hang power cleans (135/95)

* Muscle-up sub will be bar muscle-ups or 1 chest-to-bar pull-up/1 dip per MU

>> On-Ramp

Three rounds for time:

25 air squats

7 ring rows / 7 dips

10 hang power cleans AHAP

*Compare to 10/20/2014