WOD September 9th 2013

Monday September 9th
Strength:
1A: Turkish Getups 3x5
Crossfit - How to Handstand
Crossfit - How to Handstand
1B: Max Height Box Jumps 3x3

WOD: 
6 minutes to establish 1 rep heavy squat clean
 
Rest 1 minute
 
Max Rep Burpees in 60 seconds
 
Rest 1 minute
 
1 minute rep test back squat @ 225/185/135/95
 
Rest 1 minute
 
Handstand Hold 1 minute
 
Rest 1 minute
 
Run max meters in 7 minutes

 

Your score for this workout is a single number...

Squat clean weight + Burpees + Back Squat Reps + Seconds held of handstand + Meters ran = Workout Score

 

Example: 

 225 lb + 40 burpees + 24 back squats @ 225 lb + 27 sec. held + 1,400 m ran = 1,716

*For the back squat test, choose applicable weight.

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Building B 
Erlanger, KY 41018 

859-905-0171

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