16/7/2013

3′ amrap 3 power snatch 50/35 6 push ups 9 squats   1′ rest 5 rounds

15/7/2013

400 mt run 3 rounds 12 hang power clean 60/40 12 burpees 400 mt run 2 rounds 12 hang power clean 60/40 12 burpees 400 mt run 1 round 12 hang power clean 60/40 12 burpees

12/7/13

Emom x 12′ do 2 power cleans TNG (touch and go)   “Fran” Three rounds, 21-15- and 9 reps, for time of: 95-pound Thruster Pull-ups  ...

11/7/2013

start every 5′ 400 mt run 21 swings 24/16 kg 15 push ups H/O repeat 5 rounds

10/7/2013

  CrossFit Total Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments.  compare to 21/12/12