Friday, February 8, 2013

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Notice: We are closed Saturday for the CrossFit Mobility course with Kelly Starrett.  Normal hours on Sunday

Workout of the Day

Strength:
From Miami WODapalooza, 2013

In 15 minutes work up to heavy weight of the following complex (cannot drop bar):
3 Hang Cleans (power or squat)
3 Front Squat
3 Shoulder to Overhead Anyhow

Conditioning:
Dirty South Regional 2009 Qualifier WOD

8 min AMRAP of:
5 Clean and Jerk (135/95#)
(From the ground by any recognized clean to full extension overhead)
10 Chest to Bar Pull-Ups

Register Here for the CrossFit Games Open.  Everyone should participate.

 

 

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