Fitness: Spend 15 minutes working on the complex of: 3 Clean Deadlifts + 1 Hang Power Clean. Add weight only as appropriate, i.e., if you’re not hitting your positions fast then don’t go up in load.
Performance: Spend 15 Minutes working up to a heavy 5 rep Power Clean
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As Many Rounds As Possible In 7 Minutes Of:
20 Russian Kettlebell Swings
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RSVP For the CFSBK 5 Year Anniversary Party!
Date: Saturday 11/3/12
Location: CFSBK, 597 Degraw Street, Brooklyn, NY 11217
On Saturday November 3rd, CrossFit South Brooklyn will be celebrating our 5th Anniversary and we want you all to join us! This party will be epic and your membership might be revoked if you can’t make it. Shit will get real. Think DJ, booze, food and Gangnam Style dancing. If you need to get your WOD on, perhaps a round of Tabata shots could be arranged…
Come one, come all!
ULTIMATE BRO TIME!!!!!