Saturday’s WOD:
Main Class:
As a team of 2 complete As Many Rounds As Possible (AMRAP) in 20 minutes of:
10 Calorie Row
15 Wall Balls (20#/14#)
15 Kettlebell Swings (53#/35#)
* Alternate exercises: Team member 1 starts with the row. When they reach 10 calories, Team member 2 starts the wall balls. When TM #2 finishes 15 WB’s, TM #1 starts the KB swings. When TM #1 finishes swings, TM #2 starts rowing, continue alternating after each exercise for 20 minutes. Post total rounds completed.
Advanced RX Class:
“Brutal Five”
For Time:
5 Muscle-Ups
5 Kettlebell Swings (70#/53#)
5 Handstand Push-ups
5 Power Snatches (135#/95#)
5 Box Jumps (36″/24″)
Results
The Hook Grip. Use it for snatches and cleans.
Notes:
Coach Glassman now owns 100% of CrossFit, Inc. stock
CrossFit Wins Court Case, Avoids Corporate Takeover: SBNation.com
The Fittest Man Alive in December’s Muscle & Fitness: MuscleAndFitness.com