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811, Monday September 15th, 2014

9/14/2014

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WOD:  10 rounds for time of:

-2 Back Squat from the ground - S 65/95, Rx 95/135, C 115/185
-5 Ring Dips - S Box Dips, C Muscle Ups

Lift: Back Squat 3x3
Skill:  Behind the Neck Push Press 5-5-3-3-1-1 (Not Snatch Balance or Jerk --- Push!)
Endurance:  200-400-800-400-200 run, rest 1 minute between runs
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Kenmore CrossFit LLC DBA CrossFit Kenmore
  • Home
  • Information
    • Meet the Coaches
    • Location
    • Facebook
    • Photos
  • Pricing
  • Classes
    • Memberships
    • Class Schedule/Sign Up
    • Fundamentals
    • Barbell Club
    • Nutrition Coaching
  • PERSONAL TRAINING