There is a two person Team Comp on July 18th for anyone interested! –Team SuperFit in Lorton
If there are still spots left I know a few CFHer’s have signed up for the- Atlas Games on June 14th at Titan CrossFit
Strength WOD
15 min to find a 1 RM
2 Front Squats + 1 Split Jerk
(bar comes from the rack, the transition from front squat to jerk can be a difficult one. Make sure your rack position is warmed up!)
WOD
2 min Max Wall Ball (20/14)
2 min max Double Unders
2 min Max Push Ups
2 min Max Sit ups
Score = Total Reps
Matt C. hitting the KB
Competitors WOD
15 min to find a Max
2 Front Squat + 1 Split Jerk
then
2 min of Wall Ball (20/14)
2 Min of Double Unders
2 Min of HSPU
2 min of Muscle Ups
Score = Total Reps