November 23, 2013
Saturday 131123
Three rounds for time of:
30 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
30 Sumo deadlift high-pull (Men 75 lbs, Women 55 lbs)
30 Box jump, 20″ box
30 Push press (Men 75 lbs, Women 55 lbs)
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Post time to responses.
Ladies and Gents! We have a sign up board at the back of the gym by the daycare for those of you wanting to compete on a Team for the Fittest in the OK. Registration is Monday so you need to sign up ASAP! It’s gonna be fun and we have lot’s of folks going scaled to test the waters for their first competition. If you don’t have time to make it to the gym, shoot me an e-mail and I’ll get your name on the board. nicoleberry@crossfitjenks.com Check out the details HERE!