WOD

Front Squat-10(155#M/115#W)
Double Unders-30
C2B Pull Up-15


AMRAP-20min:
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WOD

Wall Ball-8
Snatch-10(5L/5R)(53#M/35#W)
Up and Over Plyo Push Up-12(T)


AMRAP-18min: Then;


Hollow Pull Up-10
Burpee Broad Jump-2x 60ft


x3 Rounds: NFT
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WOD

Power Clean-8@ 60-70% of 1RM
Muscle Up-4

AMRAP-12min, Then; 90sec Break;

Push Press-8(Same Weight)
Lateral Burpee-4

AMRAP-12min:
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**No Friday 5pm Class this week. Come out and support your local CrossFitters at Travis County Strength. Friday Night SWOD in Austin, TX.

CrossFit Seguin -2013

WOD

Suicide Sprints-4 Rounds(Teams of 3)
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Ring Dips-12
Power Clean-10(115#M/75#W)
Lateral Burpee-8

AMRAP-18min
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WOD

Front Squat-7 @5-10# added from last Friday's weight.

x4 Rounds; Then Drop Weight-20-30# For:

Front Squat-Max Reps

x3 Rounds:
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SWOD:

Stone Loading-Max Reps(Every 3 Reps drop and do 5 Burpees)

6min AMRAP
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KB/DB Snatch-3,2,1 Reps Each Arm
Bear Crawl-2x/30ft

6min AMRAP
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Supine Ring Rows-10
Sand Bag Zercher Squat-7

6min AMRAP
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TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX

crossfitseguin@gmail.com