Wednesday, September 24, 2014

Intermediate @Crossfit NapTown

6am Class with DP and Cindy.  Great hospitality - including door to door service.    Loved the warm up as I got mobilize as well as get a sweat going. I was ready to go.


Strict Press 3-3-3-3-3
Teamed up with DP for this.   115, 135, 140, 145


Tier 1: 12 Min AMRAP Ladder going up by 1: (1,2,3,4..7…10…)
1 Muscle Up
1 Squat Snatch (155/105)

Tier 1 was out with the 155lb squat snatch. It would have been a heinous workout.


Tier 2 (intermediate) 12 min ladder going up by 2: (2,4,6,…10…14..)
2 Chest to Bar Pull Ups/(may scale to regular or banded pull ups)
2 Hollow Rocks
2 Over Head Squats (115/85)

This was a good wod. Certainly made me breath hard.


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