Daily WOD 09/11/2013 Saturday

CrossFit Unit Program – 09/11/2013, Saturday

Strength/Skills

 

Front Squats

For 7 Mins, Every Min, Perform 3 Front Squats @ 65% of Rep Max

Hang Cleans

For 7 Mins, Every Min, Perform 2 Hang Cleabs @ 60% of Power Clean Rep Max

Workout Of The Day

 

For Time

54 Cards Of Fate

Spade – KB Swing

Heart – Box Jump Burpee

Club – Chest To Bar

Diamond – Wall Ball

1-10, Jack – 11, Queen – 12, King – 13

Joker – 400 meters Run / 8 Level Stairs Climb

Excel as Individuals, Grow in Unity