The CrossFit Sparks and Flames have been working really hard! Check out some W.O.D. pictures!!!
Archive for May 14th, 2012
TOTAL!
Monday, 14 May 2012 22:01
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Wellness
(A)
Back Squat
3, 3, 3, 3, 3
(B)
Strict Press
3, 3, 3, 3, 3
(C)
Deadlift
3, 3, 3, 3, 3
Fitness
CrossFit Total
* Find your 1 rep max for back squat, strict press, and deadlift. Must be completed in that order and meeting the ROM requirements. Your “CrossFit Total” is the combined total of all three maxes.
Competition
(A)
CrossFit Total
* You have 10 minutes for each lift to find your 1 rep maxes.
(B)
For time complete:
- 500M Row
- 50 Double Unders
- 400M Row
- 40 Double Unders
- 300M Row
- 30 Double Unders
- 200M Row
- 20 Double Unders
- 100M Row
- 10 Double Unders
Happy Birthday Marky Mark!!!
Great work today everyone! Whether you PR’d or didn’t, remember that you walked in the door, gave it your absolute all… and that is the only thing that matters.
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