September 4th, 2014

Julie & Peter 18th ANN

Long standing members of our CFK Community since “09” Peter and Julie celebrating their 18th anniversary CrossFit Style. Congratulations guys!

Run group will take place at Bechtel Park tonight at 6 pm.

Today’s WOD

Hand stand/Push up work 5 min

  1. HS hold 20 sec at the top of every min x 5
  2. Wall walk hold 20 sec at the top of every min x 5
  3. “Perfect” push ups – 20 sec AMRAP at the top of every min x 5

+

10 min to find a tough single hang power clean OR hang power snatch

+

3 Rds for total reps

1 min HR push ups

1 min Russian KB swings @ 2.0/1.5

1 min T2B

1 min Wall balls

1 min Box jumps

1 min rest

Trainer’s Tips:  another strength test, choose what you want to work on.  This metcon is similar to a FGB, but with different movements, enjoy!

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