WOD Sat 7/12/14

WOD Sat 7/12/14

Summer Champion Challenge

“Randy”
75lb snatch x 75 reps for time

“Frannie”
21-15-9
Thruster (75/55lb)
DU

CrossFit Total
Back Squat 1-1-1
OH Press 1-1-1
Deadlift 1-1-1

L-Sit For Time

Forward Bend Flexibility Test

Juggling

or

Warm Up

PRACTICE for 10 minutes:
Max height Jumping Push Up 
Place plates on each side of your hands, explode out of the bottom and onto the plate stack

Strength 

Gymnastics (For QUALITY)
10 Muscle Ups + Forward Ring Roll
10 Pull Overs+ Forward Roll
Scaled 1
5 Rounds:
5 Pull Up Tucks
5 Dip Tucks
Scaled 2
5 Rounds:
5 pull up
5 dip
5 v-tuck
5 Planche Slide

WOD
‘BFFF’
10 MB Slam Pass Burpees
10 MB Pass Sit Ups
10 KB Swing (Partner does hands to elbows)
1 Suicide (Partner Holds Side Plank)
20 MIN AMRAP

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