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CrossFit

No clock. Take one class period to determine “Nobody Cares What You Can Do When Your Fresh” *800 Meter run -1RM Front squat *800 Meter run -1RM Snatch grip deadlift *800 Meter run -1RM Jerk from the rack *NOTE: Immediately before athlete determines 1RM they will complete an 800 run.

Molon Labe CrossFit

Endurance WOD 7:30am ONLY: What could it be? REGULAR WODS 7:30am or 8:30 am Based on HERO WOD – “JACK” (Perform as TEAMS of 2) Complete as many rounds as possible in 20 minutes of: -20 Push press @115/85 -20 Russian kettlebell swings @70/53 -20 Box jumps @24/20 TEAMS of 2 will work at the …

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CrossFit Macedonia

Teams of 3 5 Rounds for time of: 3 x 200 Meter Run 12 x Cleans @135/95 3 x 300 Meter Row *Athletes alternate through in order, performing intervals at each station before moving on.  

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