CrossFit WOD:
Clean and Jerk
3(60%)x3(60%)x2(80%)x2(80%)x1(90%)
then
20 Rounds for time
5x Pushups
5x Situps
5x Hanging Leg Raises
Ninja WOD:
Rope Climb instructional
For Time:
30 Pull-ups
30 Pushups
30 Lunges
30 Situps
30 Squats
30 Flutter kicks
30 Pull-ups
Warm Up:
15 Burpees
3×20 Pull Overs
Team Stretch
WOD specific Warm Up
3×5 Pushups, Situps, Hanging Leg Raises
Times:
Vic 12:46
Adam 18:49
Bo 15:59
CQ 14:03
Abel 14:04
Senior 14:05
Javi 15:23
Roberto 12:37
Utah 11:09
Jim 13:02
Chiri 13:40
Big C 22:48 (mod)
Ninjas:
Jess 12:55
D 12:42
Amanda 12:33
Kayla 10:00
O-Lift:
Javi
Roberto
Becky
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