For time:

Row 800m
20 Back squats 40/30
20 Pull ups
20 Front squats 40/30
20 Pull ups
20 OHS 40/30
Run 800m

post time and comments

Split Jerk
3x2

Com­pare to July 14th, 2011

Then

As many rounds as pos­si­ble in 10 min­utes of:
10 HSPU
20 Box Jumps
200 Run

Com­pare to Novem­ber 24th, 2011

Post loads and comments

Intro @ 10am

Snatch
1RM

Clean And Jerk
1RM

Warm ups start at 8am. Bring fam­ily and friends if you like.
You do not have to be from CFT to par­tic­i­pate in the 1 RM.

This is a great oppor­tu­nity to get behind your fel­low cross­fit­ter and sup­port them to a new rep max

Please enjoy the video from our last weightlift­ing rep max bench­mark wod.

There is no arvo ses­sion today