November 21, 2013

HEY LADIES!

Have you bought your new CrossFit RXD tank or V-neck yet?

(Evelyn and Meg sporting our new blue/neon logo tank)

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WOD:

AMRAP 12 minutes:

100 Wallballs (20/14)

200 Double-unders

50 Wallballs

100 Double-unders

*I know what your thinking, AMRAP?  No body can finish that. 

Instead of thinking AMRAP (As Many Rounds As Possible), think AMRAP (As Many Reps As Possible).

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Supplemental Performance Training:

Tempo Front Squats

Four sets x 5-6 reps

@41X1

Use the same weight as Tuesday, 70% of 1RM.