Friday 12/7/12

NO OPEN GYM TOMORROW (saturday) WE WILL BE AT THE 5k Crossfit challenge. Come join us.

:SKILL:
High Hang snatch 3-3-3-3-3
:WOD:
*CrossFit 5k participants
3 rounds
400m run(@75%)
5 DB push Press
rest 1 minute

*Non 5k participants*
6 minute AMRAP
10 chest to bar pull-ups
15 box jump over (must land on top of box before going to other side)

-1 minute rest-

4 minute AMRAP
5 kb chest to overhead rt arm(35/53)
5 kb chest to overhead lt arm
20 double unders
10 kb swings