Benchmark “Isabel” 135# Snatch, 30 reps For time.
Rest Day Closed Photo: Welcome New CFDF Family Members.
Open Gym Practice those skills and drills that cause all the thrills! Rest Day
For time: Muscle ups, 30 reps. Post time to comments. video courtesy of CrossFit HQ http://library.crossfit.com/free/video/CFJ_AF_Paoli_MusUp01_ipod.mov
4 Rounds 20 reps of Power Snatch 105#/65# Run 200m For time.
21-15-9 Push Press, 115#/75# Toes to Bar Jumping Jacks Post Time to Comments.
4 Rounds for time: Ring Push ups, 10 reps Front Squats 155#/105#, 12 reps Ring Dips, 14 reps Back Squats 155#/105#, 16 reps Ring Inverted Rows, 20 reps Post time to comments.
As many rounds as possible in 19 minute of: 30 double unders 500m row post rounds to comments.
Rest Day Closed Photo: Annette Curry, Clark Rehme, Juan Curry
Open Gym Have fun. Play games. Practice Skills and Drills.