DO NOT CROSS CROSSFIT

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CrossFit Thursday October 16, 2014:

Each for time:
Row: 4x 1000 m
Rest as needed between efforts.
As fast and consistent as possible.

Training Camp:

Power Clean 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Clean 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Elizabeth
21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip

Barbell and Oly Club:

Rest Day

Article:

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http://www.inc.com/magazine/201307/burt-helm/crossfit-empire.html