CrossFit: September 18, 2013

Warm-Up: 400m run, 20 hollow rocks, 9 speller rolls

Skill: 5 minutes of every 30 seconds snatch balance with a 10 second hold at the bottom of the squat (35#) – these were pretty killer and definitely the way to work on strength and mobility

WOD: 5 RFT of 100 single unders, 30 box jumps (20″), 20 kettlebell swings (20kg) with a 20 minute time cap

I finished 4 1/3 rounds in 20 minutes and am pretty proud of that! šŸ™‚

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