Battle Born CrossFit WOD

Mid week, so it is a skill day on cleans - I have attached a video from the main page that I found interesting on working on the explosion point for cleans and or snatch work - see if you want to give it a try. :-)

http://media.crossfit.com/cf-video/CrossFit_WestsideBarbell_KneeSnatching.mov

Following along with our Hero Week we have a good one for trying to learn a muscle up (I lowered the subs on this, or we could of died at the gym.)

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Substitution -
Jumping Muscle-ups = double so if it says 5 you do 10
Pull ups and dips = double so if it says 5 you do 10 pull ups and 10 dips

Post time to comments.


S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.