CrossFit Minneapolis + St. Paul

400M Row
30 OHS (75#/55#)
30 Ring Dips
30 KTE (Knees to Elbows)
400M Row
20 OHS
20 Ring Dips
20 KTE
400M Row
10 OHS
10 Ring Dips
10 KTE
400M Run

Work up to a 3 rep max for the OHS before the WOD.

Melissa Urban has a good article on cortisol management for CrossFitters.

Clean 2-2-2-2-2, then:

21-15-9 Reps of:
KB Clean
Walking Lunges with KB in Goblet Squat Position
Situps

Class notes:  11am class will be doing Cindy, 5pm class will be doing the above workout.

AMRAP (As many rounds as possible) of:

5 Pullups
10 Pushups
15 Squats

5 Rounds for time:

12 Deadlift
9 Hang Power Cleans
6 Push Jerk

Use the same weight for all exercises, prescribed for men is 155#, women’s is 105#.

Paul S, CrossFitter and blogger, discusses why CrossFit has “Hero” workouts.

Push Press 3×5, then:

75 KB Swings for time

Back Squat 3×5, then:

4 Rounds for time of
20 Pullups
20 DB Push Jerks

Compare to 090309

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