Thursday the 21st

CrossFit Northern California Regional 2012

I.
3 Rounds
8 Burpees to 12″ Target
10 DB Muscle Snatch
12 Calorie Row

II.
Back Squat -8×3 @62.5% of your 1RM

III.
Snatch – 10×1 @80-92.5%

IV.
4 Rounds
In 2:00 Complete:
14 Burpees
Bike/Row remainder for distance. Alternate machines each round.
Rest :60

V.
7 Minute Farmer’s Carry* for Distance (pair-53/35#)
*Each drop = 5 Push-ups

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Filed under accessory work, crossfit, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

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