Tuesday October 2, 2012

Great job on Grace! Lots of newbies and lots of PRs all over the place. Can’t wait to see the repeats in 31 days!

Save the Date – Mile High CrossFit 2 year anniversary celebration on October 26th. details to come! Here’s some pics from last year – http://www.facebook.com/media/set/?set=a.267781896590766.57370.132523330116624&type=3 Costumes will be a must!

Strength:
High Bar Back Squat: 1X5 @ 70%, 1X3 @ 75%, 2X3 @ 80% – rest 60 seconds

WOD

“Kelly”
5 rounds for time of:
Run 400 meters
30 box jump (24/20)
30 Wall ball shots (20/14)

*30 minute cap, scale as necessary

Cool Down:
30 Sit Ups
50’ Spiderman walking lunges