Tuesday 9-2-14

Tuesday 9-2-14

Warm Up: Coach’s Choice Skill: Movement Prep WOD: Choose 2 out of 3 WODS from The CrossFit Team series: Team Series Event 2 For time: Male/Female pair 1 completes: 30 thrusters (M) 30 pull-ups (F) 30 thrusters (F) 30 Pull-ups (M) 20 thrusters (M) 20 pull-ups (F) 20 thrusters (F) 20 pull-ups (M) 10 thrusters (M) 10 pull-ups (F) 10 thrusters (F) 10 pull-ups (M) Then, Male/Female pair 2 completes: 30 thrusters (F) 30 pull-ups (M) 30 thrusters (M) 30 pull-ups (F) 20 thrusters (F) 20 pull-ups (M) 20 thrusters (M) 20 pull-ups (F) 10 thrusters (F) 10 pull-ups (M) 10 thrusters (M) 10 pull-ups (F) RX: 95/65 / Chest to Bar Pull Ups Scaled: 65/45 / Chin-over-bar pull-ups, 15-10-5 reps Team Series Event 3 The third event of the CrossFit Team Series is a 3-rep-max front squat. You have 10 minutes for each team member to establish a 3-rep-max front squat. Team Series Event 4 Each athlete performs as a relay: 30-calorie row 30 burpees| 30 hang cleans RX: 135/95 Scaled: 105/75 After Bash: Recover ONE Nation Competitors: For Time: 100 Cal Row 100 Wall Balls (30/20) Travel WOD: 3 Rounds for Time: 20 Dumbbell Deadlifts 20 Burpees 20 Dumbbell Hang Power Cleans...