130320 ~ 13.3 Announcement Day!!

130320 ~ 13.3 Announcement Day!!

I love Wednesdays....and in addition to the 13.3 announcement, I get to see 2 of my favourite CrossFit ladies throwdown! What's it going to be tonight....DU's & T2B?  Wall Balls and Muscle Ups???  Something heavy? Hmmm....I wonder!

Strength:

Back Squat

1X5 @ 85%
2X3 @ 90%
3X1 @ 95%

Conditioning:

4 Rounds For Time

Row 500m

14 Lateral Burpees (over bar)

7 Thrusters 135/95#

7 Toes to Bar

Cash Out

Mobility work of choice.

 

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