March 2013 – Page 2 – Roaring Fork CrossFit

Pre WOD Ball up, lower through lever 5 X 5

Pre WOD 4 rounds for quality

Pre WOD 5 sets: 1 hanging squat snatch 1 overhead squat 1 snatch balance 1 overhead squat 2X through = 1 set 65% of 1RM OHS

Pre WOD “Karen” For time: 150 wall ball shots (#20/#14 – 10’/9′)

Pre WOD 5 rounds, not for time…

Pre WOD Ring extension pushups 4 X 8

Pre WOD In 15 minutes, find your heaviest 1 rep deadlift, then…. Every 2 minutes for 12 minutes complete:

Pre WOD 5 rounds for quality:

1 2 3