Make up a workout you missed
“Secret Team WOD”
2 person teams perform 100 reps of the following complex for time:
Hang Power Clean
Weight is M-95lbs, W-63lbs.Â Bar can only touch the ground for split second on deadlift.Â Partner must run 200m before they can take the bar.Â Reps can be split between partners as needed.Â If you drop the bar or set it down to regrip, both teammates must do 10 burpees.Â
Â Post times to comments
Workout of the Day
As many rounds as possible in 20 minutes of:
5 Deadlift @ 225lbs/150lbs
1 Rope Acent, 15 ft (or 10 rope pullups)
15 Knees to elbows
Post number of rounds completed to comments
SCCF Paleo Challenge!
It’s not to late to start the paleo challenge.Â It ends April 1st.Â The 2 crossfitters that show the most improvement will win 3 months free membership, a free shirt,Â and their very own parking spot!Â Everyone is a winner though, because everyone’s performance and body composition will change dramatically.Â So if you’re still thinking about it, just do it.Â Nutrition is the foundation for development as an athlete, so break your bad habits and start eating healthy.
Jerrad had to have 1 more drink before he started the paleo challenge.Â I’m sure his after photo in a month will be much imroved.