Monday, March 24, 2014

A Day At Swamp Rabbit CrossFit

http://vimeo.com/89851500

CF PERFORMANCE

MOD

Back Squat

Set 1 – 5 reps @ 70%

Set 2 – 3 reps @ 80%

Set 3 – 2 reps @ 85%

Set 4 – 1 rep @ 90%

Set 5 – 10 reps @ 75%

*Rest exactly 2 min between sets*

WOD

AMRAP 12

5 Bar Facing Burpees

5 Thrusters 115/80

200m Run or 250m Row

Rx+ = 155/105

CF FITNESS

MOD

spend 15 minutes on

Push Jerk/Split Jerk

WOD

AMRAP 8

8 Push Jerk

8 Knees to Elbows

8 Air Squats

Check out Adam’s Mobile Market in our parking lot tonight! Adam sets up every Monday and Friday night from 4:00-7:30pm. Today he will have Gibson Farms Beef, along with local Tilapia, Carrots, Beets, Mustard Greens, Ninja Turnips, Eggs, Greenbrier Farms Chickens and Swiss Chard!