Monday – 072913

Rich Froning is the world's fittest man for the 3rd year in a row. . .unreal.  Photo courtesy of HQ, crossfit.com.

Rich Froning is the world’s fittest man for the 3rd year in a row. . .unreal. Photo courtesy of HQ, crossfit.com.

Since Will is a jerk and forgot to program what Aaron TRULY wanted for his birthday, I give you:

Strength
Snatch
Find your 1 rep max.
then
Clean & Jerk
Find your 1 rep max.
You have 40 minutes to complete both. If you are not proficient in either lift, today will be a GREAT day to get a lot of practice in.  We will start the countdown clock at EXACTLY 5 after the hour.

Workout of the Day
Our very own “Sprint Chipper”
For time:
50 Double-unders
40 Sit-ups
30 Deadlifts (135/93)
20 Burpees
10 Hang squat cleans

This is capped at 6 minutes.

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