Weekend, February 8 & 9, 2014

Hey Folks!

Here’s the weekend stuff!

Longevity - Saturday

Clean and Jerk EMOM-10 @ 70%

4 Minute AMRAP:
5 Ground to Overhead 115/73
5 Burpees

—1 Minute rest—

4 Minute AMRAP:
10 Thrusters 95/63
10 Burpees

Performance - Sunday

1. Metcon
3 RFT:
500m Row
12 Deads, 225, 155
21 Box Jumps, 24/20 – Games standards
2. Clean and Jerk
5 sets of: 1 Power Clean + 3 Front Squats + 1 Push Jerk + 1 Split Jerk

Longevity - Sunday

Bench 5×5 75%

For Time – 20min. CAP:
500m Row
50 WB 20/14
40 Burpees
30 SlamBalls (heavy)
20 T2B
10 Ground-OverHead 135/95

Dig it and come on out!
The CrossFit Sudbury Team