Saturday, 07 December 2013

 

MP CrossFit Tulsa 120713

 

Inspirational thought:

It’s never too late to be what you might have been.

 

 

Strength WOD:

Jerk (20 minute cap)

Warm-up 8, 6, 4, gradually increasing weight, then

3 reps @ 65% 1RM

3 reps @ 75% 1RM

3+ reps @ 85% 1RM

 

 

Skill WOD:

Perform 30 reps, 15 each leg of:

1-Leg Kettlebell Deadlift Crossover

 

 

Conditioning WOD:

15-12-9 rep rounds of:

Kettlebell Push-ups

Box Jumps (37/30″)

GHD Sit-ups

 

For Time

 

 

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