WOD (Workout of the Day)

040213 WOD

A. Clean and jerk

Spend 15 minutes working on clean and jerk technique with empty bar only

B. Metcon

For time:

Run 400 meters

20 power clean and jerks (115/75)

Run 400 meters

15 power clean and jerks

Run 400 meters

10 power clean and jerks

HAPPY EASTER, CROSSFIT UPCOUNTRY!

Hope you had a restful Easter Sunday with friends and family!

040113 WOD

A. Snatch work

Spend 15 minutes working on technique with an empty bar

B. Metcon

In 10:00

30 overhead squats (95/65)

AMRAP “Cindy”

5 pull-ups

10 push-ups

15 air squats

Score is rounds and reps of “Cindy”

033013 WOD

A. Group warmup

B. Metcon

Five rounds for time:

5 dumbbell man-makers (35/25)

10 v-ups

20 double-unders

C. Cash out

3 x 10 kettlebell oblique bends (10/side)

9 A.M. RETESTING FOR 13.4

Open participants may test or retest Reebok CF Games Open workout 13.4 at 9 a.m. A self-guided warm-up will be on the whiteboard. Heats will start promptly at 9:20 a.m.