Crossfit Cert #2

@ KOP

Team WOD

AMRAP 12 min

Box jumps 28"

KB SDLHP @ 30#

Push-ups

75 meter sprint

rest

lots of fun

Crossfit Cert #1

@ KOP

Tabata Squats 4 min

19-15-17-17-17-17-17-17

then

Fran

98#

7:20

2k Row

1/28

@ Camp PB

2K Row

7:37

Annie

1/27

@ Camp PB

"Annie"

8:30

PR

1/26

@ Camp PB

AMRAP 20min

10 pull-ups

10 thrusters

10 sit-ups

9 rds + pull-ups

1/23

@ CF York

4 rft

Run 400m

20 pull-ups

50 d-u's

20 28" tire jumps

22:17

1/22

@ CF York

for time:

100 sit-ups

1 DL @ 315#

80 sit-ups

2 DL

60 sit-ups

3 DL

40 sit-ups

4 DL

17:30