Monday, September 30, 2013

Warmup:
2 Rounds
10 Back Extensions
10 Pass Throughs
10 Pullups
10 Air Squats
10 Pushups

Shoulder Press
3-3-3-Max-3-3-3

WOD:
21-15-9
Back Squats
Box Jumps

Courtesy of CrossFit Mayhem
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4 comments:

  1. JAXMonday, September 30, 2013

    Grim: 17:27
    Mobility and light shoulder press
    3 Rounds
    10 HPC (first round 10x63#, second 6x65#, third 5x45#)
    20 Wall Balls
    150 Jump Rope Singles

    ReplyDelete
  2. JAXMonday, September 30, 2013

    Starscream: 6:16
    Shoulder Press: 45-50-55-50-45
    75# Back Squat
    22" Box Stepups

    Jolt: 6:24
    Shoulder Press-50-60-70-80-70-60-50
    65# Back Squat
    24" Box Jumps

    ReplyDelete
  3. JAXMonday, September 30, 2013

    Skidz: 4:34
    21-15-9
    Air Squats
    14" Box Jumps

    Jazz: 5:48
    21-15-9
    12" Box Stepups with 5# Dumbells
    Burpees

    Bee: 6:39
    65# Back Squat
    18" Box Stepups

    Sideswipe: 8:52
    21-15-9
    Push Press-65#
    Burpees

    ReplyDelete
  4. JAXMonday, September 30, 2013

    Shockwave: 6:58
    SP: 45-55-65-(75x4)-65-55-45
    75# Back Squat
    24" Box Jumps

    ReplyDelete

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