4th of July 2017
The June 2017 Foundations Graduates!
CrossFit WOD for Tuesday 7/4
9am
Regionals NATE
10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches, 32/24kg
Time cap is 20 minutes. Test the original version of NATE this Friday.
Post time/rounds to whiteboard.
10am
DT
5 rounds for time:
12 deadlifts, 70/50kg
9 hang power cleans, 70/50kg
6 jerks, 70/50kg
Performance can attempt Double DT or Heavy DT. Time cap is 30 minutes.
Post time to whiteboard.
11am
MURPH
for time:
1600m run
100 pullups
200 pushups
300 squats
1600m run
Partition the pullups, pushups, and squats as needed. If you have a 20lbs vest/backpack/ruck WEAR IT! No time cap.
Post time to whiteboard.
