VOD
“We are His workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them” (Eph. 2:10).
Warm-Up
2 Times
WOD (A)
CF HQ Rest Day
Carolina Crossfit WOD
Tabata Fight Gone Bad
Wall Ball #20
Sumo Deadlift High Pull #75
Box Jump 20″
Pushpress #75
Row for Calories
Perform all exercises with 20 seconds on, 10 seconds off for 4 minutes each with 1 minute rest between exercises
Results from today. Where are you at?
Frank Performing a Clean and Jerk 305lb!
WOD (B) Click the link to find out if you want to try the WOD!
Warm-Up
Burgner Progression
Saturday February 23 2008
Snatch – max for the day
Clean & Jerk – max for the day
Front squat – max for the day
Allow a maximum of 3 missed attempts for each lift before moving on. Give yourself 10-15 minutes rest between each exercise.
