Fri 09/14/12 WOD

We all know those friends or family that want to try Crossfit but are intimidated, this class was created for them!



A.  7 x 1 3-Position Clean + 1 Jerk (Floor, Hang, Hi-Hang) heaviest possible; rest 60 sec.


8 Rounds for max reps of:

20 sec KBS-53/35

*Rest 10 sec

20 sec Front Squat

*Rest 10 sec

20 sec Push Press

*Rest 10 sec


Cash Out

A.  3 x 15 GH Raises


Recommended Weight

Level I- 95/65

Level II- 115/85


09/13/12 WOD Results


Posted on: September 13, 2012admin

Leave a Reply

Your email address will not be published. Required fields are marked *